Friday- Snatch Tech + Clean Tech + Snatch Pos + Grinder + Z1
A. High Hang Snatch.Snatch Balance, 1.1/min for 10 min @ 72.5% 1RM Snatch
190
B. Below Knee Hang Clean, build to about 90% effort for a triple TnG
B. Below Knee Hang Clean, build to about 90% effort for a triple TnG
295
C. 3-Position Pause Snatch DL (Pause 1 sec @ 1” off ground, knee cap, high hang), 3 x 3 reps, rest 2 min b/w sets, no more than 105% of Snatch
C. 3-Position Pause Snatch DL (Pause 1 sec @ 1” off ground, knee cap, high hang), 3 x 3 reps, rest 2 min b/w sets, no more than 105% of Snatch
270
+
For time:
3 Snatch @ 225#
7 Deficit HSPU’s Strict, 10”
3 Cleans & Jerk @ 255#
7 Deficit HSPU’s Strict, 10"
3 Cleans @ 275#
10 Muscle Ups
+
For time:
3 Snatch @ 225#
7 Deficit HSPU’s Strict, 10”
3 Cleans & Jerk @ 255#
7 Deficit HSPU’s Strict, 10"
3 Cleans @ 275#
10 Muscle Ups
8:58. Failed first 3-4 attempts at snatch. Thought I would be warm from cleans. Ha that was stupid.
Everything else was no problem. Muscle ups were unbroken. Most I've ever done in a wod unbroken. Pleased with that part.
+
10 min Air Dyne Z1
+
10 min Air Dyne Z1
Done.
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