20170909

20170909:

WEIGHTLIFTING (8:30 AM)
1) Power Snatch, above knees: 4x3x70
2) Snatch: 2×70, 5x2x80
3) Clean & Jerk: 2+1×70, 2x1x80, 3x1x90
4) Back Squat: 2×70, 2×75, 6x2x80

WOD (10:00 AM)
5 RFT:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
Rest 3:00 Between Rounds

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

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

3. Conditioning
5 RFT:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
Rest 3:00 Between Rounds

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