20170218

20170218:

WEIGHTLIFTING (10:00 AM)
1. Snatch: 1×60, 1×65, 1×70, 3x1x75
2. Snatch Pull: 3x3x80
3. Clean & Jerk: 1×65, 1×70, 3x1x75
4. Clean Pull: 3x3x80
5. Back Squat: 3x3x70

WOD (11:30 AM)
For Time:
125 Double-Unders, 21 Power Snatches (115/80), 9 Ring Muscle-Ups
100 Double-Unders, 15 Power Snatches (115/80), 7 Ring Muscle-Ups
75 Double-Unders, 9 Power Snatches (115/80), 5 Ring Muscle-Ups

Comp:
1. Run Conditioning
3x (4×2 min on, :30 rest)
Rest 3:00 between sets

2. Barbell Conditioning
3×10 Squat Clean Thrusters (225/155#)
Rest :30 between sets

3. Gymnastics Conditioning
5 Legless Rope Climbs
Rest 2:00
4 Legless Rope Climbs
Rest 1:30
3 Legless Rope Climbs
Rest 1:00
3 Legless Rope Climbs
Rest :30
2 Legless Rope Climbs

4. Conditioning
25 Cal Bike
25 Cal Row
5 Rounds of C2B “Cindy”
20 Cal Bike
20 Cal Row
4 Rounds of C2B “Cindy”
15 Cal Bike
15 Cal Row
3 Rounds of C2B “Cindy”
10 Cal Bike
10 Cal Row
2 Rounds of C2B “Cindy”
5 Cal Bike
5 Cal Row
1 Round of C2B “Cindy”
*C2B Cindy = 5 C2B Pull-ups, 10 Push-ups, 15 Squats

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