20170318

20170318:

WEIGHTLIFTING (10:00 AM)
1) Snatch: 2×60, 2×70, 2×80, 2×85, 1×90, 2×85
2) Power Clean & Push Jerk: 2×50, 2×60, 2×65, 2x2x70
3) Halting Snatch Pull (Pause Just Below knee & at Power Position) – 5×65, 5×75, 3×85, 3×90, 3×85
4) Back Squat: 3×60, 3×70, 2×80, 2x2x85, 2x1x90
5) Push Press: 3×50, 3×60, 3×65, 3x3x70

WOD (11:30 AM)
Teams of 3:
For time:
100/75 Calorie Row
75 Power Cleans (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Front Squats (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Push Jerks (135/95#)
50 Barbell Burpees

Comp:
1. Running Endurance
3 rounds:
3:00 on/1:30 off
2:00 on/1:00 off
1:00 on/ :30 off

2. Barbell Conditioning
3 RFT:
15 Deadlifts (225/155#)
12 Hang Power Cleans (225/155#)
9 Jerks (225/155#)
Rest 1 min between rounds

3. Gymnastics Conditioning
3 rounds, NOT for time:
20 Pistols
20m HS Walk

4. Conditioning
3 Rounds:
30 Calorie Row
30 Calorie Bike
30 Burpees

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