2 min jump rope
5 min DROMs
Burgener warm-up
BB Gymnastics:Every 30 seconds for 4 minutes:
1 Snatch (full) @ 85% (130#)
Then, when the clock hits 5:00-
3:00 to complete: 3 X ME UB (unbroken) Snatches @ 75% (115#)
*Notes: The ME UB Snatches are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.
Score: 5-4-3
Strength:
Bench Press 1RM
45 x 10, 95 x 10, 135 x 7, 165 x 5, 185 x 3, 195 x 2, 205 x 1, 215 x 1, 230 x 1 (f)
1 Snatch (full) @ 85% (130#)
Then, when the clock hits 5:00-
3:00 to complete: 3 X ME UB (unbroken) Snatches @ 75% (115#)
*Notes: The ME UB Snatches are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.
Score: 5-4-3
Strength:
Bench Press 1RM
45 x 10, 95 x 10, 135 x 7, 165 x 5, 185 x 3, 195 x 2, 205 x 1, 215 x 1, 230 x 1 (f)
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