Power snatch 2-2-2-2-2-2-2
-One&Only team competitor–

Strength:

1: Bench press: Warm up then:

-75% x 5 reps superset with max rep strict ring dips

-85% x 3 reps superset with max rep strict ring dips

-95% x 1+ reps superset with max rep strict ring dips

*Take the percentages off of 90% of your 1 RM.

Work Capacity: Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:

-Strict pull ups

-Unbroken hang squat snatch (135#/95#)

*If you drop the bar or break on the snatches before you hit the prescribed reps, you must start the whole round over.

Core: For time:

-100m 2-arm OH KB carry (2x 53#KB/2x 35# KB)

-100m 2-arm KB farmers carry (2x 53#KB/2x 35# KB)

-100m 2-arm front rack KB carry (2x 53#KB/2x 35# KB)

-100m 2-arm KB farmers carry (2x 53#KB/2x 35# KB)

Lascia un commento

Inserisci i tuoi dati qui sotto o clicca su un'icona per effettuare l'accesso:

Logo di WordPress.com

Stai commentando usando il tuo account WordPress.com. Chiudi sessione /  Modifica )

Google photo

Stai commentando usando il tuo account Google. Chiudi sessione /  Modifica )

Foto Twitter

Stai commentando usando il tuo account Twitter. Chiudi sessione /  Modifica )

Foto di Facebook

Stai commentando usando il tuo account Facebook. Chiudi sessione /  Modifica )

Connessione a %s...

%d blogger hanno fatto clic su Mi Piace per questo: