A. BS 80% x 3 x 5
B. Snatch DL 103% x 3 x 3
C. PP 75% x 5 x 5
D.
20-16-8
Power Cleans @185#
2 Pood KB snatch - alternating arms
Burpee pullup
*Rehab
Take 90% of your most recent max, and base these percentages off that number
A. Press 65% x 5, 75% x 5, 85% x AMRAP
B. 5 x 10 seated DB press AHAP
C. 5 x 5 Pendlay row - rest 60s between sets
D. 6 x AMRAP strict muscle ups - 2 minutes between efforts - aim for 30 reps
A) @ 355#
ReplyDeleteB) @ 275# (thumbs are non existent now)
C) @ 225#
(don't know my PP max so I just did 225 which i know is high but felt good. sorry if that was wrong to do)
D)20:47
Really inefficient first round of kb swings, then adjusted and hauled ass.
Puked my guts out after the metcon. fuck me that was a good one coach ron.
#silverbackjacked