Super Youth
(A) Warm Up Technique then Power Clean
(B) In teams of 3 10min AMRAP 8 Push Press 6 Hang Power Clean 10 KB Swings THEN Relay Run 1000m in total
Beginner/Intermediate
(A) Warm Up Technique then Power Clean
(B) Individually 10min AMRAP 6 Push Press 40/30 8 Hang Power Clean 40/30 10 KB Swings 20/12 THEN Run 1000m
Advanced
(A) Clean & Jerk Build to ME over 10min THEN @ 80% Perform 1 x Power Clean + 1 Clean & Jerk EMOTM x 6
(B) In teams of 3 10min AMRAP 10 Push Press 50/35 6 Hang Snatch 50/35 10 KB Swings 32/24 THEN Run 3km in total
Focus- (A) ME is your best for today. If it feels good then go after a new 1RM, if not stay lighter and work on your limitations of the movement (B) Communicate, Effort, Spirit
(A) ME 47.5 (PB - just swapped the last two numbers around from 45.7!) I really wanted to get that 50kg overhead but my jerk form wasn't good.
ReplyDeleteEMOTM @ 40kg 12/12
(B) 29.4kg PP/HS, 20kg KB
2 + 9
4:20 1000m
A. C/J 91kg P/B
ReplyDeleteEmotm 73kg 6/6
B. amrap 40kg 32kg K/B 3+11
1KM 4:27
(A) PB 96.5kg! 3/6 lifts @ 80kg
ReplyDelete(B) AMRAP 6 MUs, 8 HSPUs, 10 Pistol Squats. 3 rnds + 3. 1km run - 4:26mins
Clean and Jerk 62kg (New PB from Saturday!!!!)
ReplyDeleteEMOTM 49kg 6/6 this was tough
WOD
3 rounds Requested on all elements
Run 4.37 in sure this was a PB for the run as well!!!!
Feeling fresh this week and positive when I walk in!!!!!!!