9/1/14

Warm-up
2x
10 swings
5 push ups
5 ring rows
5 ohs

HPS
2x
5 snatch grip deadlift
5 snatch high pull
5 snatch grip press behind neck
5 hang power snatch

Hang Power Snatch (1×5)
e1:30mom 15
5 hps 20/25/30/35 I tried 37.5 but could not go unbroken, so went back to 35kg, my technique gets shitty when it gets heavier… 😦

*increase weight on every 2nd set
*focus on speed throughout all sets

Basic Strength
Metcon (No Measure)
e30sec for 10min
I. 8 push ups
II. 3 strict pull ups I made it through all rounds 🙂

(15min)
Metcon
Metcon (Weight)
amrap 10
13 russian swings 32/24
8 burpees over the bar
3 unbroken hps
*start @35/20kg and go up 5/2.5kg every round
*if you drop the weight in the snatch, do as many reps as possible in the remaining time of:
13 russian swings 32/24
8 burpees over the bar
*score is highest completed weight for the hps
I finished with 35 kg, went up in sets of 2,5 or 5kg

Fun Friday Team of 3
40 deadlift 70/100
60 HPC 45/?
80 Front Squat 40/60
100 SOH 35/? I used 30kg because of the injury and the fast getting through idea. I could do easily 15 unbroken the first two sets. The last set I did 20 but not unbroken 😉

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