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
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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
6 comments:
Looks fun, will be completed tomorrow after IOCT testing!!
Probably won't get to this due to briefs, AI, and facilitating the IOCT.
Didn't get to the conditioning or chin-ups.
Kept the Power Snatch pretty light, some warm up sets at 55#, then 7x2 at 65#. Good technique day.
Combined Friday and Thursday's workouts:
3x5 squats @ 155#
7x2 snatches @55#
Conditioning: 15 min AMRAP of
10 KB swings @ 20kg
6 pushups
10 airsquats
11 rounds
Snatches: 95
Chinups: 5-4-3
Conditioning:
5:00.46
1. 3x5x165Lb Squat Clean
2. WOD: 8:32 total - 2 Pood
3. 300 total Double Unders
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