Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
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What I did
1/4 Run
2 x CFWU
Hang Power Snatch 5×95, 5×95, 5×95, 5×95, 5×75, 5×75,5×45
Balance Snatch 5×95, 5×95, 5×95, 5×95, 5×75, 5×75,5×45
Overhead Squat 5×95, 5×95, 5×95, 5×95, 5×75, 5×75,5×45
<snip>Much better than last time!</snip> Doh! I did Hang Power Snatches by mistake. No wonder I did better.
Snatch 5×95, 5×95, 5×75, 5×75
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps
—-
What I did
1/4 Run
2 x CFWU
Power Snatch 5×95, 5×95, 5×75, 5×75
Balance Snatch 5×95, 5×95, 5×75, 5×75
Overhead Squat 5×95, 5×95, 5×75, 5×75
I strained my shoulder a bit from the 95 and had to quit (and it was really hard).
Run 1/4
CFWU x 2
Deadlift 3-3-3-3-3 reps
155-185-185-205-225
Easy day. Didn’t push hard since I haven’t done dead lifts in a while.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Did 60% of recommended in 45 minutes
1/2 mile run
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders
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