A. Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% of your 1-RM Snatch.
B1. 1 minute Max MUs (scale to C2B or Pull-Ups) rest 2 minutes
B2. 1 minute Max HSPU rest 2 minutes x 3 sets
+
500m Run (starting at dumpster) @ Max Effort
rest/walk 6 minutes x 4 sets
*make these runs an all out effort*
A. 5x85, 15x90 - ouch.
ReplyDeleteB - skipped due to time, will make up Wednesday
Running - done!
A) 8@80
ReplyDelete10@85 (failed 1 here too)
2@90 which were god awful so had to drop back to 85 bc failed a hang
B) hspu strict- 2 ab mats
16,13,12
Skipped c2b and pull-ups because did the class afterwards
RUN: woof
2:34
2:30.8
2:28.54
2:29
Making up first parts wed am
ReplyDeleteRuns:
2:34
2:45
2:44
2:36
A) 135,145
ReplyDeleteB) substituted for class wow
C)1:58,1:59,1:58,1:56
A @75
ReplyDeleteB skipped - did Diane with Martin