20170828

20170828:

Snatch: 20:00 to build to a heavy single

Then,

15:00 AMRAP:
50 Double Unders
25/20 Calorie Row
15 Dumbbell Hang Squat Cleans (50/35)

Comp:
1. Snatch
Build to Heavy Single

2. Snatch Grip Deadlift
(80%/5)5

*3 second pause in power position

3. Back Squat
(75%/4)5

4. Gymastics Conditioning
3 sets:
In a 2 minute window, complete:
1:25 of “paced” Ski Erg – 1150 cal/hr (men) 800 cal/hr (women)
Max Muscle-ups in remaining 35 seconds

5. Conditioning
For Time:
30/21 Calorie Assault Bike

5 Rounds:
30 Double Unders
7 Dumbbell Hang Squat Cleans (70/50)

30/21 Calorie Assault Bike

5 Rounds:
30 Double Unders
7 Dumbbell Hang Squat Cleans (70/50)

30/21 Calorie Assault Bike

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