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12.11.23 Friday (day after)

22
Nov

12.11.23 Friday (day after)

 

 

Rx (ref: 12.11.16)
Power snatch – heavy 4, 95% x 4, 90% x 4
Snatch pull – heavy 6, 95% x 6, 90% x 6

RX+ (ref: 12.11.16)
Power snatch – 4RM, 95% x 4, 90% x 4
Snatch pull – 6RM, 95% x 6, 90% x 6
Jerk split squat – 6RM, 95% x 6, 90% x 6

WOD: 
ME doubles (ONLY) for 1min (45sec rest)
ME Front squats (95/63) for 2min (45sec rest)
ME K2E for 3min (45sec rest)
ME burpees for 4min (45sec rest)
-rest 90sec
ME doubles (ONLY) for 4min (45sec rest)
ME Front squats 95/63 for 3min (45sec rest)
ME K2E for 2min (45sec rest)
ME burpees for 1min (45sec rest)

HSPU/NPush: Day 11

1 Response

  1. Lacretta

    ME Double Unders for 1 min = 30
    ME Front Squats for 2 min/63lbs = 27
    ME K2E for 3 min = 24
    ME burpees for 4 min = 37

    -Rest 90sec

    ME Double Unders for 4 min= 63
    ME Front Squats for 3 min/63lbs = 29
    ME K2E for 2 min = 17
    ME burpees for 1 min = 15

    Day 11 – Narrow push-ups