20170325

20170325:

WEIGHTLIFTING (10:00 AM)
1) Snatch: 4×60, 4×70, 3x4x80
2) Clean & Jerk: 4+1×60, 4+1×70, 3×4+1×80
3) Snatch High Pull: 4x4x85
4) Jerk From Rack: 3×70, 2x3x80, 2×85
5) Front Squat: 4×60, 4×70, 4x4x80

WOD (11:30 AM)
For time:
2,000m Easy Row, directly into…
1 Mile Easy Run

Comp:
1. Running Endurance
2 Rounds:
4:00 on/2:00 off
3:00 on/1:30 off
2:00 on/1:00 off
1:00 on/ :30 off

2. Barbell Conditioning
EMOMx6:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155#)

3. Gymnastics Conditioning:
6 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
45 Calorie Bike
15 Muscle-ups
50′ Handstand Walk
30 Calorie Bike
10 Muscle-ups
50′ Handstand Walk
15 Calorie Bike
5 Muscle-ups
50′ Handstand Walk

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