Chase Smith
1st:
A. Hang Power Snatch + TnG Power Snatch + Hang SqT Snatch + TnG SqT Snatch + OHS; build
B. Power Clean + Split Jerk x 2 - EMOM x 6 @ 70%
C. Bench Press - 5RM + 1x5@90%
D. 10 min Recovery Row
2nd:
A1. Weighted Pullup - Heavy Double x 5 sets; ascending - rest none
A2. 7 Strict Pushups x 5 , 2 sec pause at bottom (stay tight); rest 2:30-3 min
B. EMOM x 12
Odd: 12 calorie Row
Even: 10 lateral burpees over rower
C. 5 rds @80%
10/7 C2B Pullups
20 Double Unders
D. 3RM TGU - each arm
A. Hang Power Snatch + TnG Power Snatch + Hang SqT Snatch + TnG SqT Snatch + OHS; build
B. Power Clean + Split Jerk x 2 - EMOM x 6 @ 70%
C. Bench Press - 5RM + 1x5@90%
D. 10 min Recovery Row
2nd:
A1. Weighted Pullup - Heavy Double x 5 sets; ascending - rest none
A2. 7 Strict Pushups x 5 , 2 sec pause at bottom (stay tight); rest 2:30-3 min
B. EMOM x 12
Odd: 12 calorie Row
Even: 10 lateral burpees over rower
C. 5 rds @80%
10/7 C2B Pullups
20 Double Unders
D. 3RM TGU - each arm
A.) 165
ReplyDeleteB.)Did Squat Clean + 2 jerks at 180
C.) Bench 230x4 (missed 5th) + 207.5x5
A.) Pullup 70, 75, 80, 85, 90 x2 (115x1)
A2.) Pushups Done
B.) EMOM x12 Done
C.) 3:27
D.) Skipped (no time)