20170113

20170113:

15:00 to work to a heavy 5-rep Push Press

Then,

5RFT:
15 Burpees
50 Double-unders

Comp:
1. Snatch: 3×65, 3×70, 3×75, 2×80, 2x1x85, 1×90

2. Clean & Jerk: 3+1×65, 3+1×70, 3+1×75, 2+1×80, 2x1x85, 1×90

3. Back Squat: 4×82, 1×86, 4×82, 1×89, 4×82, 1×92

4. Gymnastics Conditioning
10:00 EMOM:
:10 L-Sit + 10 Pistols (5/side)

5. Conditioning
5:00 AMRAP:
Power Snatch (165/115#)
4:00 AMRAP:
Bike for Calories
3:00 AMRAP:
Power Snatch (165/115#)
2:00 AMRAP:
Bike for Calories

4. Conditioning
5RFT:
7 Man Makers* (50/35#)
7 D-Ball Shoulders (150/100#)
7 Bar Muscle-ups
*1 Man Maker = Burpee with dumbbells to overhead, no jump required

5. Burner Conditioning
5RFT:
15 Burpees
50 Double-unders

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