20170304

20170304:

WEIGHTLIFTING (10:00 AM)
1) Snatch Pull + Snatch: 2×60, 2×70, 2×80, 2×85, 2+1×90
2) Clean + 2 Jerks: 3×50, 2×60, 2×65, 2×70
3) Snatch Deadlift: 3×75, 2x3x85, 2x2x95
4) Front Squat: 3×60, 3×70, 3×75, 3×80, 2×85, 3×80

WOD (11:30 AM)
Every 3:00 for 7 Rounds:
400m Row
10 Thrusters (95/65)

Comp:
1. Running Endurance
Run 1600m, Rest 5:00
Run 1200m, Rest 3:00
Run 800m, Rest 2:00
Run 400m, Rest 1:00
Run 200m

2. Barbell Conditioning
4×8 Squat Clean Thrusters (225/155#)
Rest 1:00 between sets

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

4. Conditioning
“Cement Mixer”
Every 3:00 for 7 Rounds:
400m Run
12 Toes-to-Bar

5. Conditioning
2 RFT:
10 Thrusters (155/105#)
25 C2B Pull-ups

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