A) Snatch -
70%x2,
75%x1,
80%x1,
85%x1,
90%x1
B) For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar
then,
100-foot Farmer carry (2 - 32/24kg kettlebells)
28 Burpee box jumps (24" / 20" box)
100-foot Farmer carry
3 Muscle-ups
Ouch
ReplyDeletea) full snatches 2x140 then singles at 150 160 170 180 also hit 190 as a bonus because I haven't hit a heavy snatch in a while.
ReplyDeleteb) 21 30, didn't rx the deadlifts, did 275, I have never pulled more then 315, I know I can do more but we haven't deadlifted in a while, also my back was already pretty fried and I had to make the adult decision about what was going to help me in the long run, and even tho I failed to rx a workout for the first time in months I think my back is better off for it,