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Strength:
MFFL 2.8
Snatch
1-rep max
5-minute cap
…rest 5:00
Clean & Jerk
1-rep max
5-minute cap
For max load
Conditioning:
5:00 after C&J, perform 3 rounds for time of:
7 Toes-2-Bar
5 Goblet Squats (70/53)
3 Burpees
Run 100m
For Time
(7:00 cap)
Flexibility:
Middle Split – 1:30
Right Side Straddle – 1:30
Left Side Straddle – 1:30
Banded Overhead Distraction – 1:30/side
Post total max load, time, and experiences to comments
snatch:
145#
c&j:
175#
cond:
6:35 Rx
D.
Snatch. 145 or 155. Can’t remember. 10 or 20# pr.
C&J. 215. 10# PR.
Cwod. 4:51 Rx. Thanks for the bonus round.
D – you definitely got 155# on the snatch. Nice work!
I thought so but didn’t want the wrath of Jimmy to come down on me for cheating
Snatch: 145# (5# PR)
C&J: 185#
CWOD: 5:11 mod GHD sit ups instead of T2B
SWOD:
Snatch 200
5lb PR ๐
Clean & Jerk 265
10 under PR ๐
CWOD:
4:26 Rx
Since I was the only one there tonight, we strictly worked snatches and skipped C&J.
SWOD: 63# (new PR by 10#)
CWOD: 5:35…that last round was sneaky…