20171007

20171007:

WEIGHTLIFTING (8:30 AM)
1) Snatch off blocks: 3×50, 3×60, 3×70, 3×80, 1×85
2) Clean & Jerk: 2+1×60, 2+1×70, 2+1×75, 2×2+1×80
3) Clean Pull: 4×70, 3x3x80
4) Front Squat: 3×60, 3×70, 3×80, 2×85, 3×75
5) Good Morning: 3x5xAHAP

WOD (10:00 AM)
Buy In: 800 Meter Run
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
Cash Out: 800 Meter Run

Comp:
1. Run Conditioning
On the 4:00 x 3 (On the 0:00, 4:00, and 8:00)
800 Meter Run

Rest 4:00

On the 4:00 x 3 (On the 16:00, 20:00, and 24:00)
800 Meter Run

2. Rope Climbs Test
AMRAP 5:
Legless Rope Climbs

3. Conditioning
Buy In: 50/35 Calorie Assault Bike
5 Rounds:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
Cash Out: 50/35 Calorie Assault Bike

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