1.) 5×3 Hi-Hang Snatch – heaviest possible, rest 60-90 sec.
2.) 5×3 Hi-Hang Cleans 1 Push Jerk – heaviest possible, rest 60-90 sec.
*Notes: Three Hi-Hang Cleans should be performed, then one Push Jerk after the final Clean
3.) WOD
For time
Run 800
40 KBS 24/16k
Run 800
40 KBS 24/16k
Run 800
*Notes: Pacing on this effort should be focused on using negative splits. The run times should purposefully be slowest to fastest, and the final 800m should be a max effort. Due to purposeful pacing the KBS should be able to be performed UB, and fast.
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Bianca White
8:17:15 RX
Guesstimate as Grant wasn't paying attention and I ran in and did 40 extra KB swings in my oxygen lacking haze.75# snatch
11
4
If you hadn't run so fast I would have caught you and stopped you!! :)
Next time, Jamie! I gotta count on someone to help me out and keep me on track. Running buddies!!!
The WOD was over when you walked out the door on your last run so I averted my attention to the jerk blocks. Extra reps are always a good thing. I will make sure to read the WOD with you next time.
Remember the 'I don't have my contacts in comment?' Thanks coach!
Jason Nobles
3:183
13.2 sad face
10
2