OPT 3
In 30 min establish:
Front Squat 3RM - 185-225-275-295-315
Snatch 2RM (only 5 seconds can be taken between reps 1 and 2)
In 30 min establish:
Front Squat 3RM - 185-225-275-295-315
Snatch 2RM (only 5 seconds can be taken between reps 1 and 2)
135-155-175-185-195-205(1)
CTB chin up max set x 1
CTB chin up max set x 1
19 (10 DH + 9 kipping)
(Scored as FS kg + Sn kg + CTB reps)
Front Squat from rack, hips below parallel. Snatch or Power Snatch or combination of the two. CTB one attempt, max unbroken reps.
(Scored as FS kg + Sn kg + CTB reps)
Front Squat from rack, hips below parallel. Snatch or Power Snatch or combination of the two. CTB one attempt, max unbroken reps.
*did the snatch first then FS.
Rest 15 min
"285"
For time:
50 kbs - 2/1.5 pd* (no KB so I subbed 50 PS - 75#)
Walking Lunges x 50
50 Toes to Bar
Shoulder to Overhead x 50 - 95#*
40 alternating DB Snatch - 70#
Wall Balls x 50 - 20/14# to 10 ft
30 Burpees
Approx 24min
For time:
50 kbs - 2/1.5 pd* (no KB so I subbed 50 PS - 75#)
Walking Lunges x 50
50 Toes to Bar
Shoulder to Overhead x 50 - 95#*
40 alternating DB Snatch - 70#
Wall Balls x 50 - 20/14# to 10 ft
30 Burpees
Approx 24min
*Pretty sure I did 60 of these on accident
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