20170902

20170902:

WEIGHTLIFTING (8:30 AM)
1) Power Clean: 4x3x70
2) Clean Pull + Clean: 3×3+1×75
3) Power Snatch: 3×65, 3x3x75
4) Snatch Pull: 5×80, 5x3x90
5) Front Squat: 2×70, 2×75, 4x4x90

WOD (10:00 AM)
For Time:
25/18 Calorie Assault Bike, 50 Wallballs (20/14)
25/18 Calorie Assault Bike, 35 Deadlifts (165/115)
25/18 Calorie Assault Bike, 20 Burpee Box Jump Overs (24/20)
25/18 Calorie Assault Bike, 35 Deadlifts (165/115)
25/18 Calorie Assault Bike, 50 Wallballs (20/14)

Comp:
1. Running Conditioning
7-6-5-4-3-2-1
rest half the time

2. Legless Rope Climbs
6 Reps
rest 2 min
5 Reps
rest 1:30
4 Reps
rest 1 min
4 Reps
rest :30
3 Reps

3. Barbell Conditioning
EMOMx10
3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155)

4. Conditioning
For Time:
25/18 Calorie Assault Bike, 50 Wallballs (20/14)
25/18 Calorie Assault Bike, 35 Deadlifts (165/115)
25/18 Calorie Assault Bike, 20 Burpee Box Jump Overs (24/20)
25/18 Calorie Assault Bike, 35 Deadlifts (165/115)
25/18 Calorie Assault Bike, 50 Wallballs (20/14)

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