Week 38 Training: 14.03.24
A. Power Snatch: 5×3@70 – No Touch and Go – E90S
B. 7 Minutes to Establish a 3-RM Overhead Squat
Notes: Men’s starting weights: 135, 185, 225, 255 — Women’s starting weights: 85, 125, 155, 175. Men MUST make 10# weight jumps. Women MUST make 5# weight jumps. Once you begin, the bar MAY NOT get lighter at any point. You will receive partial credit for sets not completed.
C. For Time:
-40 Chest to Bar Pull-Ups
-40 Thrusters @ 95/65
-40 Alternating Pistols
-40 KB Snatch @ 32/24 Kg – Must Switch Hands Every 5 Reps
Notes: For this piece, you must use a timer set for intervals of 20 seconds of work and 10 seconds of rest. You may only work during the “working time” and you MUST REST during the 10 second rest intervals. Your time for this piece is the number of rounds it takes you to complete all the work and the number of seconds it takes within the final round. For example, if it takes you 20 rounds to finish, and you finish with 10 seconds left on the 21st round, your score will be 20.10 (20 rounds, 10 seconds).
D. For Max Distance: Farmer’s Carry @ 200/140# per handle.
Notes: You get 1 attempt. Using the Rogue Farmer Carry Implements, 200 per handle for men = 4×45 and 2×10 PER HANDLE. 140 per handle for women = 2×45 and 2×25 PER HANDLE.