A. Front Squat: 3 x 3 @ 80%; rest 2 min (focus on speed)
225, 240,240
B. Power Clean + Hang Power Clean + Squat Clean: 5x1+1+1; rest 45sec (effort low, speed high)
205lbs
C1. Ring Dips: 3xAMRAP (-3); rest 20 sec
12,12
C2. Ring Rows: 3x20; rest 3min
225, 240,240
B. Power Clean + Hang Power Clean + Squat Clean: 5x1+1+1; rest 45sec (effort low, speed high)
205lbs
C1. Ring Dips: 3xAMRAP (-3); rest 20 sec
12,12
C2. Ring Rows: 3x20; rest 3min
Notes: Left Tri was sore so didn't hit ring dips that hard. Not sure what the open workout will bring.
Yesterdays Snatch work.
A. Podium Snatch Grip Deadlift: 4x6 @ 40x0; rest 3min (stand on low block)
145,155,165,165
B. Snatch: 3x1.1.1; rest 4min
155,170,185
C1. CTB Pullups: 3x15; rest 3min
Skipped hands are ripped up, trying to heal
C2. 3x300m Row; rest 3min
48.9, 49.6, 51.8
145,155,165,165
B. Snatch: 3x1.1.1; rest 4min
155,170,185
C1. CTB Pullups: 3x15; rest 3min
Skipped hands are ripped up, trying to heal
C2. 3x300m Row; rest 3min
48.9, 49.6, 51.8
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