12/13

12/13

AM

AMRAP 20 min @ smooth pace

200m run

20 air squats

PM

For time:

10 power snatch @ 70% 140

6 power snatch @ 75% 150

4 power snatch @ 80% 160

2 power snatch @ 83% 170

*1 bar – change own weight

3:15 – got heavy quick

+

A1. 6 TNG DL @ 65-75% x 4, rest 15 sec 335

A2. 12 BBJO AFAP @ 24″x 4, rest 3 min actively on bike

1:05, 1:05, 1:08, 1:06

+

For time:

30 cal row

30 SHSPU

20 cal row

20 KHSPU

10 cal row

10 SHSPU

-rest 2 min-

100ft HSW

18:14 – got through the first 20 strict really quick and then the last 10 of the set and the last 10 strict took a lifetime. HSW was quick ish. Probably around 1:45