20170923

20170923:

WEIGHTLIFTING (8:30 AM)
1) Snatch: 3×50, 3×60, 3×65, 3×70, 2x3x75
2) Snatch High Pull: 3×70, 3x3x80
3) Hang Power Clean: 3×50, 3×60, 3×65, 2x2x70
4) Front Squat: 4×60, 4×70, 3×75, 2x3x80
5) Good Mornings: 3x6xAHAP

WOD (10:00 AM)
7 RFT:
7 Power Cleans (155/105)
7 Bar Facing Burpees
10/7 Calorie Assault Bike

Comp:
1. Running Conditioning
8-8-7-6-5-4
rest half the time

2. Gymnastics Conditioning
15 Ring Muscle-Ups
rest 2 min
12 Ring Muscle-Ups
rest 1:30
9 Ring Muscle-Ups
rest 1 min
6 Ring Muscle-Ups
rest :30
3 Ring Muscle-Ups

3. Barbell Conditioning
7 RFT:
7 Power Cleans (155/105)
7 Bar Facing Burpees
10/7 Calorie Assault Bike

4. Midline
Not for time:
200 Meter Farmers Walk (70/55)
150 ft. Handstand Walk
100 Meter D-Ball Bear Hug Walk (150/100)

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