130608 Saturday

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Warm-up

AMRAC in 12 minutes with 6-10:

Overhead squat

C2B Pull-up

SB Halfmoon 

T-Push-up

NTE 3 Rounds.

Strength/Skill Development

3 Position Power Snatch: Spend 12 minutes working up in weight

WOD

At the top of every 5 minutes complete:

Back squat x 6  (Start w/~60% of max & add slightly each set as able to complete 6 reps in under 20s)

Burpees x 8 AFAP

Run 400m

Rest the remaining amount of time.

Complete 4 sets.

Post best 3 position power snatch, BS load & overall time for each interval.

One thought on “130608 Saturday

  1. Daniel Smith

    Name Snatch BS# Time1 2 3 4

    Ryan 105 155 2:10 2:05 2:06 2:04
    Dan 125 185 ~2:35 —> 1:50pace
    Tina 65 85 2:45 2:49 2:52 2:54
    DuB 135 265 2:47 2:51 2:55 2:51
    Kim 55 90 3:22 3:40 3:42 3:37
    Jessica 47 80 3:25 3:28 3:30 3:42
    Doug 95 145 2:23 2:17 2:17 2:21
    Heather 65 85 3:05 3:10 3:15 3:20
    John K 95 120 2:47 2:45 2:51 2:50
    Jess H 70 95 2:35 2:39 2:41 2:40
    Laura 50 60 ? ? ? ? (200m run)

    Reply

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