20170311

20170311:

WEIGHTLIFTING (10:00 AM)
1) Power Snatch + OHS: 3×50, 2×60, 2×65, 2×70
2) Clean: 2×60, 2×70, 2×75, 2×80, 2×85, 1×90, 2×85
3) Snatch High Pull: 3×80, 2×85, 2x3x80, 2x1x90
4) Split Jerk: 3×60, 3×70, 3×75, 2x3x80
5) Back Squat: 3×60, 3×70, 3×80, 2×85, 3×80

WOD (11:30 AM)
15:00 AMRAP:
15 Wallballs (20/14#)
15 KB Swings (53/35#)
15 Box Jumps (24/20″)
15 Push Press (95/65#)
15 Calorie Row

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

2. Barbell Conditioning
5×6 Squat Clean Thrusters (225/155#)
Rest :30 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
2 Legless Rope Climbs

4. Conditioning
“Zeus”
3RFT:
30 Wallballs (20/14#)
30 SDLHP (75/55#)
30 Box Jumps (20″)
30 Push Press (75/55#)
30 Cal Row
30 Push-ups
10 Body Weight Back Squat

5. Burner Conditioning
4 Rounds:
10 Cal Bike
12 Burpee Box Jumps

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