8pm – 5 X 1k Runs
Competition:
am
A. SqT Clean – 3RM from the knee + 2×3@90%
B. Back SqT – 1RM with 3 sec pause + 2×3@85% *no pause
C. 5 X 7 strict Hspu. Athlete to choose height / weight
pm
A. Running clock
1k row
50 thrusters 75/55
20/15 muscle ups
Rest 4 min
21-15-9
ohs 115/83
Burpee box jump overs 24/20
Rest 4 minutes
3 rds
600m row
12 deadlifts 225/153
75 double unders
Performance:
A. Back SqT – 1RM with 3 sec pause + 2×3@85% *no pause
B. PM from above
A. Sqt clean 80kgx3 (73kg last week). Drop sets done.
B. 100kg can’t seem to get past this with the pause. Drop sets done.
C. Wod 44:00 ish I mentally quit from the start tough but finished.
AM:
Hang squat clean: triple
-143 (miss in 3rd)
+drop sets w/a pause @catch
Back squats: single w/pause
-195
HSPUs @ 4 reds
PM:
Wod
-7:27
-6:58
-11:33
Total:33:25
Reverse hyper