Warm up Challenge - Build to 5RM Snatch SOTTS Press (video if possible)
A) Snatch
60% x 2
65% x 2 (x2)
70% x 2 (x3)
B) Snatch Pull
90% x 2 (x2)
95% x 2 (x2)
C) Back Squat
70% x 3 (x5)
95% x 2 (x2)
C) Back Squat
70% x 3 (x5)
E) Every 5mins x 4 Sets:
30s ALL OUT Assault Bike
Session 2 (if doing double day)
F) 5 Rounds @ 75% Effort (except TTR)
2:00 Row
1:00 Russian KB Swings (16/12kg)
10 GHD Sit Ups
2:00 Assault Bike
1:00 Box Step Ups (24/20")
10 GHD Sit Ups
G) 15min EMOM
Min 1 - 10 Alt Pistols
Min 2 - 40 Unbroken DUs
Min 3 - 30s HS Hold
If doing Single Day
Complete:
A, C, D, E and:
3 Rounds of F
Scores
Please post scores to comments.
eg:
A) 60 x 1, 65 x 1, 70 x 4
B) 90 x 3, 90 x 3, 95 x 3, 95 x3
C) 140 x 5 on all sets
D) 100 on all sets
E) 12, 9, 8 on HSPU
#MooFit
Sotts: 20kg
ReplyDeleteA) 25; 27.5; 30kg
B) 35; 37.5kg
C) 62.5kg
D/e) 11, 11, 10, 9
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ReplyDeleteAM:
ReplyDeleteSOTTS: 37.5kg x 5
A) 60, 65, 70
B) 90, 95
C) Front Squat 3x5 @ 100kg
D) AssBike; 32, 25, 20, 20
F) 4 rounds (time too tight)
ReplyDeleteG) 3 rounds (4, 6, 6 pistols Plus 6 to finish with 5 kg plate to balance) handstand holds against wall (little bit of free hold here and there)!