Helen’s 2nd Cousin
Kara – always smiling!
Warm-up
Row 1000m
with an empty barbell:
5 Split Jerks
5 Muscle Snatch
5 OHS
5 Snatch Balances
5 Drop Snatches
5 High Hang Squat Snatches
5 mid Hang Squat Snatches
5 Low Hang Squat Snatches
5 Split Jerks
OLY
20 minutes to work up to a heavy Squat Snatch
20 minutes to work up to a heavy Clean & Jerk
WOD
Run 400m
21 KB Swings (2/1.5)
21 T2b
Run 400m
15 KB Swings
15 T2b
Run 400m
9 KB Swings
9 T2b
after a week of R&R (not really) its good to be back.
snatch up to 135, then did EMOM 10 of 3 squat snatches at 105
WOD: 9:06
rest 5 minutes and then:
40 BJ @24
30 WB @20lb
20 GHD with WB
10 cleans @155
5 muscle ups
finished with the rest @24:00 I believe
G-street sprints
(trying to make up the week lost!)
after a week of R&R (not really) its good to be back.
snatch up to 135, then did EMOM 10 of 3 squat snatches at 105
WOD: 9:06
rest 5 minutes and then:
40 BJ @24
30 WB @20lb
20 GHD with WB
10 cleans @155
5 muscle ups
finished with the rest @24:00 I believe
G-street sprints
(trying to make up the week lost!)