20161119

20161119:

WEIGHTLIFTING (10:00 AM)
1. Snatch: 2×65, 2×70, 2×75, 1×80, 1×85, 1×90

2. Clean & Jerk: 2×65, 2×70, 2×75, 1×80, 1×90

3. Back Squat: 3×60, 3×70, 3×75, 3×80, 2x3x85

4. Romanian Deadlifts: 5x4x85

WOD (11:30 AM)
For time:
3,000m Row
200 Double Unders
100 Burpees

Comp:
Session 1: Track
1x800m Run, 3 min rest
2x600m Run, 2 min rest
4x400m Run, 1 min rest
8x200m Run, :30 rest

Session 2:
1. Gymnastics Conditioning
3×25 unbroken C2B, rest as needed between sets

2. Conditioning
4 RFT:
10 Thrusters, 135/95
15 TTB

3. Conditioning
3 RFT:
10 Power Cleans, 155/105
15 Strict HSPU

4. Conditioning
2 RFT:
10 Front Squats, 185/135
15 Bar Facing Burpees

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