20161108

20161108:

Clean & Jerk: 3+1×60, 3+1×65, 3+1×70, 2×3+1×75

Then,

4:00 AMRAP:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
4:00 AMRAP:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
4:00 AMRAP:
15 Cal Row
15 Burpees
15 Pull-ups

Extra Credit/Comp:
1. Conditioning
4:00 AMRAP:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
4:00 AMRAP:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
4:00 AMRAP:
15 Cal Row
15 Burpees
15 Pull-ups

2. Conditioning
Every 4:00 for 20:00 (5 Rounds):
400m Run on TrueForm
12 C2B Pull-ups
9 TTB
6 Pull-ups

3. Midline Conditioning
75 GHD Hip Extensions
50 GHDSU
50 GHD Hip Extensions
25 GHDSU

4. Shoulder Conditioning
100 Band Pull-a-parts

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