Paused Snatch (2 second pause at knee) - To max, then 80%x2x2
60
70
75
80
82.5
85xx
85 PB
68x2x2
Paused Clean & Jerk (2 second pause at knee) - To max, then 80%x2x2
80
90
100
105
110
115 PB
92x2x2
Back Squats - 80%x5x2, 85%x3x3, 90%x1x3
130x5x2
138x3x3
146x1x3
Conditioning
3 rounds
Run 800m
12 Hang clean thrusters - 60kg
12 Pull ups
Rest 2:00
(23 minute time cap)
Rnd 1 - 6:22
Rnd 2 - 15:14 (7:14 with 1st rnd and 2 min rest subtracted)
Rnd 3 - Hit the time cap with 12 pull ups to do.
The hang clean thrusters kicked my arse on this one, did a set of 3 to start with each round then i was down to singles. Realy good session but i'm glad it's a rest day tomorrow.
60
70
75
80
82.5
85xx
85 PB
68x2x2
Paused Clean & Jerk (2 second pause at knee) - To max, then 80%x2x2
80
90
100
105
110
115 PB
92x2x2
Back Squats - 80%x5x2, 85%x3x3, 90%x1x3
130x5x2
138x3x3
146x1x3
Conditioning
3 rounds
Run 800m
12 Hang clean thrusters - 60kg
12 Pull ups
Rest 2:00
(23 minute time cap)
Rnd 1 - 6:22
Rnd 2 - 15:14 (7:14 with 1st rnd and 2 min rest subtracted)
Rnd 3 - Hit the time cap with 12 pull ups to do.
The hang clean thrusters kicked my arse on this one, did a set of 3 to start with each round then i was down to singles. Realy good session but i'm glad it's a rest day tomorrow.
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