Sat, 013016

  
Tasia flexing on the podium 

Competition:

A. Sqt Clean x 2 + 1 Hang Power Clean; EMOM x 10-14 minutes 

*athlete choose weight; think speed focus today. . . but the HPC will dictate for most the weight of the 2 SqT Cleans also

B. Compare to 5 weeks ago 

amrap 10 

10 kb alt snatches (70/53)

10 t2b

10 burpee touch’s 

 

rest / Recover
C. 25 min clock for max calories on Rower

:30 hard 

:30 dynamic off rower; stay moving, just light and slow throughout 

  @ 10 min mark , til 15th min mark – complete max legless rope climbs to 15′

rest 1 min 

@16 min mark, complete 10 more minutes of :30 hard :30 same as above 

Score = total calories between session 1 on rower and session 2 + legless climbs as another score 
D. Recovery per athlete 

5 thoughts on “Sat, 013016”

  1. A) emom done at 100/95
    B) 5 rounds need to work on kb snatch
    C) first row- 127 cals
    Rope climbs-8
    Second row-112
    Total-239

  2. A. Sqt Cln x2 + 1 hng p. cln Emom – 10 min at 135, 145, 155, 165
    B. AMRAP 10 min: 10 alt kb sntch 53, 10 t2b, 10 touch burpees – 4 + 8
    C. Row 10 min :30 hard :30 easy – 108 cal, 5 min work kipping bar m.u. sequence, 10 min :30 hard :30 easy – 124 cal

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