3 rep max hang snatch
Bar can not go below kneecaps at any time.
Score is weight in pounds.
Workout will be done with 3 athletes sharing a barbell and 25 minutes to establish your 3RM. This should allow for plenty attempts for all competitors.
170#. Hit 175 x 2. Got a great coaching tip from a Oly coach that was on scene to relax on the snatch as I changed everything when it got heavy. It helped tremendously with hitting 170 x3. I think with that advice I can now hit 175 x 3.
WOD 2
For Time:
30 Thrusters 95#/65# - scaled 65#/45#
500m row / 400m row
Score is total time.
6 minute time cap
2:36. Thrusters unbroken. Row was up and down a bit. Lots of pain afterwords.
WOD 3
5 rounds for time:
9 burpees to 6" overhead
12 hang power cleans 95#/65# - scaled 65#/45#
15 wall balls 20# to 10' / 14# to 9' - 14#/ 8# to 9'
Score is total time.
18 minute time cap
WOD 3
5 rounds for time:
9 burpees to 6" overhead
12 hang power cleans 95#/65# - scaled 65#/45#
15 wall balls 20# to 10' / 14# to 9' - 14#/ 8# to 9'
Score is total time.
18 minute time cap
11:36.
Round 1 @ 1:50
Round 2@ 3:45
Round 3 @ 6:02
Round 4 @ unsure
Round 5 @ 11:36.
Really tried to keep pace slow early but could not hold that pace for whole piece. Missed a few WB which I rarely do. This is where I need the most work. Need the ability to sustain these efforts.
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