Strength
Power Snatch 5×2 (find a realistic weight)
Strict Chin Ups 3 x max reps
Conditioning
Complete 3 rounds for time: (move to the '62 Room)
KB Swings – 10 reps
25 yard One Arm Farmer Walk with KB in rack position – right
KB Swings – 10 reps
25 yard One Arm Farmer Walk with KB in rack position – left
*go as heavy as possible
*rest 45 seconds between rounds
Post times to comments
25 yard One Arm Farmer Walk with KB in rack position – right
KB Swings – 10 reps
25 yard One Arm Farmer Walk with KB in rack position – left
*go as heavy as possible
*rest 45 seconds between rounds
Post times to comments
Looks fun, will be completed tomorrow after IOCT testing!!
ReplyDeleteProbably won't get to this due to briefs, AI, and facilitating the IOCT.
ReplyDeleteDidn't get to the conditioning or chin-ups.
ReplyDeleteKept the Power Snatch pretty light, some warm up sets at 55#, then 7x2 at 65#. Good technique day.
Combined Friday and Thursday's workouts:
ReplyDelete3x5 squats @ 155#
7x2 snatches @55#
Conditioning: 15 min AMRAP of
10 KB swings @ 20kg
6 pushups
10 airsquats
11 rounds
Snatches: 95
ReplyDeleteChinups: 5-4-3
Conditioning:
5:00.46
1. 3x5x165Lb Squat Clean
ReplyDelete2. WOD: 8:32 total - 2 Pood
3. 300 total Double Unders