Hang snatch: build to heavy single; 90%x1x3
Clean and jerk: build to heavy 2+1; 90%x2+1x3
EMOM: PC + PP, begin at 60%, guys build with 5s, girls build with 2.5s, go until 2 fails
Conditioning: 21-15-9 PC 135/95lbs and ring dips
Rest 10-15 min
Conditioning: 9-7-5 DL 315/225lbs and burpee box jumps 30/24”
Clean and jerk: build to heavy 2+1; 90%x2+1x3
EMOM: PC + PP, begin at 60%, guys build with 5s, girls build with 2.5s, go until 2 fails
Conditioning: 21-15-9 PC 135/95lbs and ring dips
Rest 10-15 min
Conditioning: 9-7-5 DL 315/225lbs and burpee box jumps 30/24”
Not my finest day… but, I did most of it
ReplyDeleteHang snatch: just did work here. Might have gotten frustrated
Clean and Jerk: built to 160
EMOM: built to 145
Conditioning: 6:08 I think
Didn't do the deadlift conditioning