20170729

Rope Climbing Clinic today at 1:30pm! There is still time to register, but space is limited.

20170729:

WEIGHTLIFTING:
1) Power Snatch: Find a 1RM.
2) Power Clean: Find a 1RM.
3) Snatch Deadlift: 5x3x90
4) Jerk out of rack: 3×60, 3×70, 3×75, 2x3x80
5) Snatch Balance: 5x2xAHAP

WOD:
For Time:
Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
100m Run
*Partner 1 completes 10 reps and 100m run, then partner 2
completes 10 reps and 100m run and so on…

Comp:
1. Run Conditioning
8-7-6-5-4-3
rest half the time between sets

2. Barbell Conditioning
EMOMx7
3 Power Cleans + 3 Front Squats + 3 Push Jerks (245/165)

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

4. Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
200m Row following each round

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