20160924

20160924:

WEIGHTLIFTING (10:00 AM)
1) Snatch: 1×60, 1×70, 1×80, 1×85, 1×90, 1×80, 1×85, 1×90, 3x3x80
2) Clean & Jerk: 1×60, 1×70, 1×80, 1×85, 1×90, 1×80, 1×85, 1×90, 3×3+1×80
3) Snatch Pull: 4x2x100
4) Push Press: 3×60, 3×65, 2x3x70

WOD (11:30 AM)
TEAMS of 2: Relay style
21-18-15-12-9: Thrusters (95/65)
40 Doubles
200m Row

Extra Credit/Comp:
1. Run Conditioning
6-5-4-3-2-1 minutes on, rest 1/2 the time
goal is to increase speed every set.

2. Gymnastics Benchmark
Max set up unbroken Ring Muscle ups

3. Strength
5×5 Thruster, climbing with unlimited rest – no rack.

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