*During circuits bar isn't to be put down….
A. Circuit 1: (50% of snatch/ 4 rounds)
5x Snatch grip power shrug
5x Snatch High Pull
5x Hang Power Snatch
5x Overhead Squat
30 seconds rest
+
B. Circuit 2: (50% of clean/ 4 rounds)
5x Clean Pull
5x Power Clean
5x Front Squat
30 sec rest
C. Roll outs 3x10 + ghd row 3x10
A. At 95
ReplyDeleteB. At 135
C. Done
The circuits were a little harder than I expected but good work overall.
And. I did overhead squats today in regular nanos, not oly shoes…WHAT
A at 60#, individual rounds went from 1:02-1:23 and got hard on the quads.
ReplyDeleteB. at 80#, rounds went from :41-:53
rollouts at 80, rows at 25# were easy.