October 9, 2012
1) 3 position snatch
Sets 1 – 2 @ 65% previous day’s max
Sets 3 – 4 @ 70%
2) Power Clean and Jerk
3 sets at 65% previous day’s max
3) Work up to a 3RM strict press
4) 5 rounds for time:
Row 300m
8 hand stand push ups
12/8 chest to bar pull ups (men=12, women=8)
rest 3 minutes
Used 195 for my %’s on snatch
Used 230 for my %’s on C&J
145 # 3RM strict press
22:03 total time for wod, I suck at rowing(even if it is only 300m) did all CTB and HSPU unbroken.
Good Job Nathan…STRONG snatch!
I obviously did the WOD wrong and timed all the rounds splits were: 2:20, 2:21, 2;22, 2:32, 2:40. Did 1st 4 sets of HSPU unbroken and got in trouble on ctb in round 3.