FFFFFFFRIDAY at SLSC Fitness A. Below-the-knee power snatch + Above-the-knee power snatch + Mid-thigh power snatch 5x1.1.1, Building, Rest 60-90s B1. DB rows in renegade row position 3x8-10/arm, 20x0 tempo, Rest 10s B2. DB floor press 3x8-10, 20x0 tempo, Rest 90s C. 10 min AMRAP: 3 manmakers *https://youtube/watch?v=iMNnvhg1JcM 6 box jumps, high, no rebound Performance A. Below-the-knee squat snatch + Above-the-knee squat snatch + Mid-thigh squat snatch Build to a max in 15 min *Dont drop the bar between reps. B1. DB rows in renegade row position 3x8-10/arm, 20x0 tempo, Rest 10s B2. DB floor press 3x8-10, 20x0 tempo, Rest 90s C. 10 min AMRAP: 1 legless rope climbs 2 squat cleans (225/155) 3 wall climbs Competition A.Squat snatch Build to a max B. Squat clean Build to a max C. Behind-the-neck jerk Build to a max D. For time: 30 thrusters (95) 500m row
Posted on: Fri, 26 Sep 2014 00:01:24 +0000
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