151209

Wednesday- Oly Complexes + Tester + Aerobic Finish

A. 5 TnG Power Snatch + 5 TnG Hang Snatch + 5 OHS, 4 sets completed in 10 min **start @ 135 and try to build 10# each set

135, 145 155, complete. 

165: got 4 hang squat snatch.

B. Front Squat w/ 5 sec Pause in bottom + Clean + Split Jerk, tough complex in 12 min

275. Was tough today. Crashed under. 

Feels good to hit moderately heavy weight, consistently though.

 

+

5 min AMRAP

20 Cal Row

20 Wall Ball, 20#

20 Sumo DL High Pull, 70# KB

20 Box Jumps, 20”

20 Push Press, 75#

rest 1 min

x 3

1: 1+1 SDLHP

2: 1+ 1 wall ball

3: 1+1 (or 2) wall balls

+

10 min easy run cool down

1.97 km

Crossover recovery.