20161203

20161203:

WEIGHTLIFTING (10:00 AM)
1. Snatch: 3×65, 3×70, 3×75, 3x1x80

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

3. Back Squat: 8x3x75

4. Good Mornings: 5x5xAHAP

WOD (11:30 AM)
Teams of 3:
100 Calorie Row
75 Burpees
50 Power Snatches (115/80#)
100 Calorie Row
75 Burpees
50 Clean and Jerks (115/80#)
100 Calorie Row
75 Burpees
50 Thrusters (115/80#)

Comp:
SESSION 1: TRACK

Run 3x (600m :15 rest/ 400m :10 rest/200m)
Rest 3 mins between sets. Goal is to run the same 200m splits throughout the entire workout.

SESSION 2: GYM

1. Strength Conditioning
20 Thrusters (135/95#)
Rest 3 min
15 Thrusters (185/135#)
Rest 3 min
9 Thrusters (205/145#)

2. Conditioning
3 RFT:
42 Cal Row
30 Cal Bike
21 Cal Ski Erg
15 Burpee Box Jump Overs (24/20″)

3. Mid Line Conditioning
NOT for time:
45 GHDSU
30 Strict T2B
15 Strict L-Pull-ups

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