Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single x 1 x 3)
(Power Clean + 2 Front Squats + Split Jerk) 70% x 3 sets
Strength:
Back Squat (w/ Bands) - Find your 5 Rep Max
WOD:
AMRAP in 10 minutes:
- 10 Sandbag Zercher Squat, 50% bodyweight
- 10 KB Swings, 2 pood (or 75 lbs DB)
Post weights and number of rounds to comments.
3 comments:
10 clean and jerks @60% BW
10 2 pood swings
4 rounds
Strength:
Back Squat - 1 x 5 x 102,5 kg
WOD:
AMRAP in 10 minutes:
- 10 Back Squat, 52,5 kg
- 10 DB Swings, 20 kg
6 rounds in 09:37
STRENGTH
-275# w/ Green Bands
SKILL WORK
-155#
-135#
-155#
-Power Snatch @ 165#
WOD
-As RX, 7 RDS completed
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