Thursday 2015.07.23

The girls go hard at it with some DB hang power clean and jerks during last Thursday's metcon.


BBG (off)
Power Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)


Strength/WL
Deadlift
5-5-5


Conditioning
For time:
800m run
30 OHS, 95#/65#
400m run
20 OHS, 95#/65#
200m run
10 OHS, 95#/65#

Scale appropriately. There are a lot of OHS - a good guide to weight selection would be to choose a weight with which you could get at least 20-25 reps when fresh.

Compare to 2014.07.17.


Finale
50 Push-ups AFSAP or 25 HSPU AFSAP. Between sets, mob your shoulders for at least 2:00/arm.

1 comment:

Tyler Holm said...

Weighted Pullups
45x10,10,10

For time:
800m run
30 OHS, 95#/65#
400m run
20 OHS, 95#/65#
200m run
10 OHS, 95#/65#

11:08
Good push on the 200 meter run. Need to run faster and get all sets off OHS unbroken, didn't get the 30 this time. Good WOD though

 
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