Timed Sets

Buy in:

• 3RM Russian pullup program
• day 2
• 3,2,1,1

WOD:

• Clean (14/16kg)
• Switching every 5 reps
• 5:00 w/ 1:00 off
• 4:00 w/ 1:00 off

** 1st round: 14kg- 15 RPM
** 2nd round: 16kg - 12 RPM

• 1/2 Snatch (14kg/12kg)
• Switching every 5 reps
• 4 rounds
• 4:00 w/ :30 off

** 1st 2 rounds: 14kg - 9 RPM
** 2nd 2 rounds: 12kg - didn't count RPM's
** dropped to 12kg because I didn't think I could continue with good form for the last 2 rounds

• BU Clean (12kg)
• Switch every 5 reps
• 2 rounds
• 3:00 w/ :30 off

** 12 RPM
** right side - easy, left side, not so easy reps 4 and 5