20170408

20170408:

WEIGHTLIFTING:
1) Snatch: 4×60, 4×70, 4x4x80
2) Clean: 4×60, 4×70, 4x4x80
3) Jerk From Rack: 3×60, 3×70, 2x3x80
4) Snatch High Pull: 3x3x80
5) Back Squat: 4×60, 4×70, 4x4x80

WOD:
Teams of 3:
100 Calorie Row
75 Burpees over Bar
50 Squat Cleans (135/95)
100 Toes to Bar
50 Squat Cleans (135/95)
75 Burpees over Bar
100 Calorie Row

Comp:
1. Run Conditioning
7-6-5-4-3-2-1 min on TrueForm
Half the rest between sets

2. Barbell Conditioning
10:00 EMOM:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155#)

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

4. Conditioning
For time:
200m Sandbag Run (70/50#)
15 Overhead Squats (185/135)
200m Sandbag Run (70/50#)
30 GHDSU
200m Sandbag Run (70/50#)
45 Deadlifts (185/135)
200m Sandbag Run (70/50#)
60 Wall Balls (20/14#)

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