Competition Training – every Sat at 10a. Join us!
A. Snatch ; every :90 x 12-15 reps; climbing starting at 70%; for heavy single for the day
B. Clean and Jerk 1+2 = build to max In 15 min
C. For Time:
100 double unders
10 bar muscle-ups
30 kb Snatch’ alt arm 70/53
40 pistols alt legs
50 toes-to-bars
50 OHS 95/63
40 GHD sit-ups
30 kb sqt Cleans 53/35’s (each hand)
20 bar facing burpees burpees
100 double unders
E. Assistance Work
Bodybuilding Work
1. DB OH Tricep Extension (two handed) 4-5 sets x 6-10 reps
2. DB Front Raise (alternating) 8-10 reps per side x 4 sets
3. Bent over barbell Row 6-8 reps x 4 sets
4. Db / KB sa row. Choose weight and scheme. 4-5 sets
5. Back Work ; ghd extensions, good mornings, etc
Snatch pr at 107! (235)
CJ @265 1 pc+pj+sj
Metcon 22:11
On a cruise this week so work outs will be a bit wonky. Let’s roll!
Snatch every 90 secs … worked up to 155 got three missed one
Cln & Jrkx2 worked up to 185
Metcon with 30 min cut off – 100 du, 10 assist bar m.u., 30 kb snatch @ 53, 40 pistols, 50 ttb, 50 ovhd sqt @ 65, 40 ghds, 2 kb sqt clns @36.