| 3.16 - 3.22 | 10 rounds: 1 Snatch @ 80-85% (squat) 1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats) 10 calories on AB + Finisher: 3 x 12-15 GH Raise | A. Squat Clean 10 singles @ 75% + 5 rounds: 10 Thrusters 95/65 10 Burpee Box Jumps 24/20 + Finisher: Row 20 minutes 30 second sprint 30 second slow | Row 20 minutes 30 second SPRINT 30 seconds Recover + 2 rounds NOT TIMED: 10 strict pull-ups 20 push-ups 10 overhead squats 45# bar 20 hollow rocks 10 back extensions 20 Russian KB Swings 10 Single Leg KB DL/side 20 Perfect Air Squats + 20-30 minute area specific mobility | A. Front Squat - 7 x 1 @ 85% rest 60 seconds B. 3 Position Power Snatch x 5 sets *building* + 15.4 Movement Prep and Run Through | Open Workout 15.4 | Active Rest (NOT OPTIONAL) 20 Minutes Rower 30 second sprint 30 second slow recovery Row + 20-30 minutes area specific mobility | Open Workout 15.4 Retest |
3.16
10 rounds:
1 Snatch @ 80-85% (squat)
1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
10 calories on AB
+
Finisher:
3 x 12-15 GH Raise
1 Snatch @ 80-85% (squat)
1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
10 calories on AB
+
Finisher:
3 x 12-15 GH Raise
Re did 15.3: 410 (With my double under ability, this is a very good score for me. Something I will work on and master by next open)
ReplyDeleteWorked up to a light Snatch Balance @175
GH Raises- Done
A.Redid 15.3. Sucked.
ReplyDeleteB. Used 135 for snatches, took 23:09
A. 155 for snatches -- 18:49
ReplyDeleteA: 185 for snatches -- 19:05
ReplyDeleteAnd redid 15.3
DeleteRedid 15.3. Felt a million times better going in with a plan for wall balls. For me, this was one of those workouts where going into it, it helped knowing what it felt like the first time.
ReplyDelete1. 115
ReplyDelete2. Around 26ish? Just moved methodically.