Friday- Snatch Testing + CP Tester + MAP Runs
Warm up
3 rounds not for time:
4-6 L-Sit Pull Ups
4-6 Wall Facing HSPU’s
4-6 Pistols/leg
+
A. Power Snatch, build to a 3RM
B. Squat Snatch w/ 3RM weight, 3 x AMRAP unbroken, rest 3 min
+
5-4-3-2-1
Dead Lifts, 345#
10” deficit HSPU's
+
**can be done in p.m.
Run 400m @ 1:48-1:50 if you’re on same track as last week
rest 30 sec
x 3
rest 2 min
x 2
**6 total 400’s
A. 205#
B. 4/3/4
C. 5:40 - Did this with parallettes to a 11" deficit and an abmat on the ground. I was expecting to do this sub 4min. The parallettes made this so much worse.
https://www.youtube.com/watch?v=8ifIG9ijCeI
D. 1:40/1:49/1:41/1:36/1:37/1:36
B. 4/3/4
C. 5:40 - Did this with parallettes to a 11" deficit and an abmat on the ground. I was expecting to do this sub 4min. The parallettes made this so much worse.
https://www.youtube.com/watch?v=8ifIG9ijCeI
D. 1:40/1:49/1:41/1:36/1:37/1:36
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