9 Minutes To Complete:
21-15-9
Full Squat Snatch (75/55)
Sumo Deadlift High Pull (75/55)
Rest with whatever time remains after you finish, in the first 9 minutes. If you don’t finish, you will go right into the Shuttle Runs.
3 Rounds of 3 Minutes Each:
Shuttle Runs Back to Back
25m & Back
50m & Back
100m & Back
Rest 3 Minutes.
6 Minutes To Find:
1RM Box Jump for maximum height.
*The faster you move, the more rest you will get. Stick to efficient, solid , and EXPLOSIVE movement, and push hard to complete each section of today’s programming. If you look at this week’s workouts, you’ll see a common theme: Explosive Hip Drive.
"Forging Elite Fitness In Midtown Omaha"
8 comments:
2 rounds + 6 snatches Rx'd
1:27, 1:20, 1:14
45"
1.5 rounds, 35#
1:41, 1:28, 1:22
26#
6:04 rx'd
1;14, 1:09, 1:07
45" box
7:24 35#
1:14, 1:11, 1:09
32.5" ( over half my height!!!)
6:56 rx'd
1:06, 1:03, 0:59
48 and 1/2"
7:40 Rxd
1:17, 1:12, 1:10
33''
2 rounds + 5 snatches (Rx'd)
1:36, 1:25, 1:14
55.25"
DNF 15-12-9;2rounds +14 35#
1:43,1:51,1:54
25"
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