3/4/2015

3
Mar

3/4/2015

Snatches were light to moderate in 15.1, so there may be a heavy overhead squat component later in the Open (probably not 15.2). The format may be an ascending ladder, so that’s what we will practice today. Strength is working on the full snatch and then the metcon is a couplet of overhead squats and pull ups. Scale the OHS weight so you can get through at least 3-5 steps of the ladder (e.g. If Tommy’s max OHS is 115, his steps might be 65#, 75#, 85#, 95#, 105#.) Pull up progressions include ring rows, banded pull ups, jumping pull ups, or box assisted pull ups.

Strength

Snatch
1, 1, 1, 1, 1

Conditioning

AMRAP in 12 minutes:
10 OHS, 75/55#
20 pull ups
10 OHS, 95/65#
20 pull ups
10 OHS, 115/75#
20 pull ups
10 OHS, 135/95#
20 pull ups
10 OHS, 155/105#
20 pull ups
10 OHS, 175/115#
20 pull ups
10 OHS, 185/125#
20 pull ups
ME OHS, 205/135#

1 Response

  1. Aileen

    Sam 135/132 95#
    Heath 65/153 55# pu sc
    Frank 135/94 105# blue
    Robin 55/96 55# rr
    Molly O 50/126 35# band