20170506

20170506:

WEIGHTLIFTING (10:00 AM)
1) Snatch: 4×60, 4×70, 3x4x80, 3x1x85
2) Clean: 4×60, 4×70, 3x4x80, 3x1x85
3) Jerk From Rack 4×60, 4×70, 2x4x80, 2x2x85
4) Snatch High Pull: 4x4x90
5) Front Squat: 4×60, 4×70, 3x4x80, 3x1x85

WOD (11:30 AM)
For time:
50 Cal Row
50 Box Jump Overs (24/20″)
50 Deadlifts (185/125)
50 Wallballs (20/14)
50 Ring Dips
50 Wallballs (20/14)
50 Deadlifts (185/125)
50 Box Jump Overs (24/20″)
50 Cal Row

Comp:
1. Run Conditioning
Run 5K

2. Barbell Conditioning
1 Legless Rope Climb + 1 Regular Rope Climb
10 Clean and Jerks (185/135)
1 Legless Rope Climb + 1 Regular Rope Climb
8 Clean and Jerks (205/145)
1 Legless Rope Climb + 1 Regular Rope Climb
6 Clean and Jerks (225/155)
1 Legless + 1 Regular Rope Climb
4 Clean and Jerks (245/165)
1 Legless Rope Climb + 1 Regular Rope Climb
2 Clean and Jerks (265/175)

3. Conditioning
50 Cal Row
50 Box Jump Overs (24/20″)
50 Deadlifts (185/125)
50 Wallballs (20/14)
50 Ring Dips
50 Wallballs (20/14)
50 Deadlifts (185/125)
50 Box Jump Overs (24/20″)
50 Cal Row

4. Midline Conditioning
100 GHDSU

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