20170930

20170930:

WEIGHTLIFTING (8:30 AM)
1) Snatch: 2×50, 2×60, 2×70, 2×80, 1×85, 1×90
2) Hang Clean: 2×60, 2×70, 3x2x80
3) Jerk out of Rack 2×60, 2×70, 2x2x80
4) Front Squat: 3×60, 3×70, 2x2x80, 2×75
5) Snatch Deadlift: 3×75, 3x3x85

WOD (10:00 AM)
Partner “C2B Jackie”
For time:
Partner 1 completes:
1,000-m row
50 thrusters (45/35)
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters (45/35)
30 chest-to-bar pull-ups

Comp:
1. Run Conditioning
3 Rounds:
3:00 Light, 3:00 Fast
Rest 3:00 between rounds

Gradually build in intensity on each 3:00 fast interval

2. Rope Climbs
7 Sets, Not For Time:
1 Legless + 1 Legged

3. Conditioning
Partner “C2B Jackie”
For time:
Partner 1 completes:
1,000-m row
50 thrusters (45/35)
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters (45/35)
30 chest-to-bar pull-ups

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