A light day due to time constraints.
Take 20 minutes and work up to a 3 rep max of Power Snatches.
Then not for time do 3 rounds of:
Then not for time:
Results: For the Snatches did 65lbs, 75lbs, 80lbs, 95lbs, 115lbs/52kg. For the last round had to break between reps so not technically a 3 rep max.
Every 2 minutes for 10 minutes
Then for time do:
Results: For the metcon finished in 16:03. I don’t think my new rower measures calories like a Concept2. It took me around 4 minutes to complete the 30 calories which when comparing to other workouts is too long.
Not for time do 3 rounds of:
Then for time do:
Rest 5 minutes, then for time do:
Results: Snatches – 2:35. Clean and Jerk (Push Press) – 4:29.
Not for time do 6 sets of:
6 x Power Snatch + Overhead Squat
Then do AMRAP in 15 mintues of:
Results: For the first part did the first set with an empty bar, then went up to 65lbs/30kg for the rest or the sets. For the AMRAP did 7 rounds plus 12 reps.
Ring work, 5 rounds of the following starting with feet on floor but fully extended in a false grip hang. Try to jump as little as possible for the transition. Raise rings each round if possible.
Then do an AMRAP in 14 minutes of:
Results: For the metcon die 3 rounds plus 31 reps (got up to 3 Power Cleans).