Strength:
1RM on one of the 4 lifts that you haven’t done. Back Squat, Bench Press, Strict Press or Deadlift. If you are happy with what you gave done for your CF Total and Bench press do the below.
Alternatively do:
Warm Up
2 Rounds
10 Backsquats
10 Behind the neck Push Press (Snatch Grip)
5 Snatch
5 Clean & Jerk
20 minutes to work up to 1RM
Power Clean (70kg!)
Power Snatch (50kg!)
I’m REALLY happy with these numbers! The 70kg didn’t feel very heavy at all, so I’m stoked!
WOD:
Complete 3 rounds for time of:
100m Run
20 Alternating One Arm Dumbbell Power Snatch (20,15)
10 Burpee Box Jumps (24,20)
100m Run
Rest 1 minute
*16 minute time cap
Adv (30,20)
Time: 13:33 (Rx)
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