Juan with 377lbs X 10
All:
A. Snatch from high hang – 5RM + 1-2×5@90%
B. Snatch deadlift 10RM 2×10@90% from 1″ deficit
C. RDL 4×10 climbing
D. Bodyweight pullups 4 X (-2) ; rest 2:30 between
E. EMOM X 14
Odd: 15 cal row
Even: 8 cal bike + 8 KB swings 70/53 *higher those who can hit these numbers
F. Reverse Tabata l sit hold X 16 rds
Groin life
High hang (hip) power snatch for 5 up to 150 then drops at 135
RDL 3×10 snatch grip 185
RDL 3×10 clean grip 225
Pullups 20/20/18/17
Metcon
15 cal rower
8 burpee 8 kb swing (no bike)
X14 min
100 air squats 🙂
In AM did emotm 10
Odd 3 MU
Even Half court hs walk
Ended day with bike cool down just legs and 4 minute of planks
A. 5 RM high hang snatch- 125# x 5
135# x 2
1 drop set done @ 110#
B. 10 RM snatch grip DL-195#
No drops or RDLs…short on time so will add in this weekend
C. Pull ups- 12/11/10/10
D. EMOM done…only made it to the KB on the first round lol so did 6 sets of 8 KBS immediately following the last minute
Snatch
90 5/5
95 2/5
Snatch grip DL
140
+ drop sets
Rdl
3×10 @100
1×10 @ 80
Emom done
A. 5RM Snatch High Hang – 62kg/136lbs
B. Clean Grip Deadlift – 91kg/200lbs
1 drop at at 80kg/176lbs
C. RDL X 5 – Short on time, will add in somewhere
D. Pull Ups – 8 across the board
E. EMOM – Complete
A. 121#
B. 187#
C. 87# these are hard for me
D.
E. Tough. Thought was 15 cal row got this first round then was hitting 12 and 10 one round. Didn’t get 8kb every round just stick to what I could get in the minute. Mostly 5 to 7 and 8 on last round.