20170701

20170701:

WEIGHTLIFTING (10:00 AM)
1) Snatch: Work to a heavy single
2) Clean & Jerk: Work to a heavy single
3) Back Squat: Work to a heavy single
Note: These heavy singles may or may not be a 1RM depending on you are feeling.

WOD (11:30 AM)
For Time:
“Daniel”
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups

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

2. Barbell Conditioning
6:00 EMOM:
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
For Time:
“Daniel”
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups

Comments are closed.