Sat, 102415

  
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 

2 thoughts on “Sat, 102415”

  1. 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!

  2. Joshua Rosenthal

    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.

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