10-Jan-18-WK39

A.

Weightlifting: Snatch Pull

3x3 @ 100-105%

B.

Strength: Back Squat

4x8 @

55%

60%

70%

As Heavy As Possible

C.

WOD: With A Clock Set For 12:00

4 Rds Of,

1 Minute KBS 2/1.5pood

1 Minute GHD Sit Ups

1 Minute Lunges

D.

Gymnastics: Strict HSPU

8x3

Rest As Needed

2 Responses

  1. A. DND B. 135, 155, 175, 195 C. 346 Rx 86/87/86/87 D. Did with 1 mat or 1 10# plate. I alt some rounds.
  2. 1/9 A) done A) 135, 145, 145 B) 150, 160, 190, 225 C) kbs 74; GHD 73; Lunges 67?? (I rested) : 214 D) dnd