20170415

20170415:

WEIGHTLIFTING (10:00 AM)
1) Snatch High Pull + Snatch: 3+1×60, 3+1×70, 3×3+1×80
2) Clean High Pull + Clean: 3+1×60, 3+1×70, 3×3+1×80
3) Jerk from Rack: 3×60, 3×70, 2x3x80, 2x3x85
4) Romanian Deadlift: 4x4x85
5) Front Squat: 4×60, 4×70, 4x4x80

WOD (11:30 AM)
Teams of 3:
400m Sandbag Run (50/35)
125 Pull-Ups
400m Sandbag Run (50/35)
100 Calorie Bike
400m Sandbag Run (50/35)
75 Front Squats (155/105)
400m Sandbag Run

Comp:
1. Run Conditioning
7-7-6-5-4-3 min on TrueForm
Half the rest between sets

2. Barbell Conditioning
5:00 EMOM:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (245/165)

3. Gymnastics Conditioning
5 Legless Rope Climbs
Rest 2:00
4 Legless Rope Climbs
Rest 1:30
4 Legless Rope Climbs
Rest 1:00
3 Legless Rope Climbs
Rest :30
2 Legless Rope Climbs

4. Conditioning
For time:
500m Row
50 Pull ups
500m Row
40 Calorie Bike
500m Row
30 Front Squats (155/105)
500m Row

Comments are closed.