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| The Ladies of K2DHR2 Hanging Out |
Strength:
1. Power Snatch
5 x 1 @ 75%
2. Power Clean and Jerk
5 x 1 @ 75%
3a. Snatch Pull
2 @ 90% (of snatch), 2 @ 95%, 2 @ 100%
3b. Defiict Snatch Grip Deadlift
Same as snatch pull + 90# for males and 70# for females
Conditioning:
Tempo Run
400M Warm Up
2 Mile Temp Run
400M Cool Down
WOD:
Class WOD
Power Snatch - 5x1@155#
ReplyDeletePower C&J - 5x1@185#
Snatch Pull - 2@185#, 2@195#, 2@205#;
Class WOD - 10 DL 225# (used 60%), 15 HR Pushups, 10 Wall Balls
--6 rds + 8 DL
Strength:
ReplyDelete1. Power Snatch
5 x 1 @ 75% - 195
2. Power Clean and Jerk
5 x 1 @ 75% - 255
3a. Snatch Pull
2 @ 90% (of snatch), 2 @ 95%, 2 @ 100% - 245,255,265
3b. Defiict Snatch Grip Deadlift
Same as snatch pull + 90# for males and 70# for females - 355