A. Squat Clean Cluster 5 x 1.1 (rest 30 seconds between singles) rest 2 minutes after sets @ 90% of 1RM
B. Romanian (stiff legged) Deadlift @ 2020 x 8 reps rest 2 minutes x 4 sets (focusing on tempo and hamstring loading)
C1. X-Band Walk x 20 steps/side (thick band) rest 1 minute
C2. L-Sit Hold x Max Hold rest 2 minutes x 4 sets
+
5 sets @ 100%:
5 TNG Squat Clean Thrusters 135/95
7 Burpees Over the Bar
10 Rebounding Box Jumps 24/20
rest 5 minutes x 5
A) 265
ReplyDeleteB) 135
C) Blue band, :25, :20×3
D) :59, :55, :52, :52, :52
A) 190
ReplyDeleteB) 125
C) blue band, 13 sec, 10 sec, 13 sec, 15 sec
D) 1:16, 1:11, 1:05, 1:08, 1:24
+ class wod 5 rounds 30 air squats 15 dumbbell snatches (40 lbs) 8:47
DeleteA) 150
ReplyDeleteB) 105, 110, 115, 115
C) blue band, 35-34-26-25
D) 1:12, 1:01, 1:05, :59, 1:04
+
DeleteTurkish get ups (25 each arm) 25#
A. 255 (power cleans)
ReplyDeleteB. 225
C1. Green band. :45, :30,:20,:15
D. Still resting knees. Almost 100 percent. Instead did.
100 alt DB snatches 50# for time. Every 2 mins 185 power clean 1,2,3.......
Rest 5 min.
50 alt DB snatch 50# emom power cleans 185. 1,2,3...
1. 5:46
2. 2:36