Super Youth
(A) Power Clean 10min to find ME Load SET 1: 10 reps, SET 2: 8 reps,SET 3: 6 reps SET 4: 4 SET 5: 2 reps SET 6: 1 rep
(A) Power Clean 10min to find ME Load SET 1: 10 reps, SET 2: 8 reps,SET 3: 6 reps SET 4: 4 SET 5: 2 reps SET 6: 1 rep
(B) In teams of 2 Ground to Shoulder + Shoulder to Overhead x 30reps Relay Run 200m THEN IMMEDIATELY 15-12-9 Thrusters KB Swings
Beginner/Intermediate
(A) Power Clean 10min to find ME Load SET 1: 10 reps, SET 2: 8 reps,SET 3: 6 reps SET 4: 4 SET 5: 2 reps SET 6: 1 rep
(B) In teams of 2 Ground to Shoulder + Shoulder to Overhead 50/35kg x 30reps Relay Run 200m THEN IMMEDIATELY 15-12-9 Thrusters 40/30kg KB Swings 24/16kg
Advanced
(A) BACK SQUAT (No Racks)10min to find ME Load SET 1: 5 reps, SET 2: 3 reps,SET 3: 2 reps SET 4: 1 rep Can Dump Behind
(B) Individually Ground to Shoulder + Shoulder to Overhead x 30reps 60/40kg Run 200m THEN IMMEDIATELY 15-12-9 Thrusters 40/30, KB Swings 24/16kg
Focus- (A) Plan out your lifts. You need more time to recover closer to your ME then you do at the start (B) Technique=Efficiency=Faster Time.
BS ( no racks) 5@93, 3@100,2@105,1@110F
ReplyDeleteNew PB power clean
Wod 11:13
And Mel your bars go alright , I smashed them both on the way home!
(A)5 @ 45, 3 @ 47.5, 2 @ 50, failed on the 1 (which was only the increment weights on the 50...) didn't plan it out and wasted the last 2 minutes - I thought I would get new PC 1RM.
ReplyDelete(B) 14:30 Rxd - this was 14 1/2 mins of hell. This was hard from the start, and all the way to the end. And I should of kept my lifting shoes on.. 200m is nothing when compared to sacrificing good squats.