20171014

20171014:

WEIGHTLIFTING (8:30 AM)
1) Snatch: 2×50, 2×60, 2×70, 2×80, 1×85, 1×90
2) Power Clean: 2×50, 2×60, 2×65, 2x2x70
3) Back Squat: 3×60, 3×70, 3×80, 2×85, 3×80
4) Clean Deadlift: 3×80, 3×85, 2x2x90
5) Strict Press: 4x3xAHAP

WOD (10:00 AM)
For Time:
800 Meter Run
6 Rounds “The Chief” (135/95)
400 Meter Run
4 Rounds “The Chief” (135/95)
200 Meter Run
2 Rounds “The Chief” (135/95)

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Comp:
1. Run Conditioning
3 x 600 Meter Run
rest :30 seconds between efforts
4 x 400 Meter Run
rest :30 seconds between efforts
5 x 200 Meter Run
rest :30 seconds between efforts

2. Rope Climbs
21 Calorie Ski Erg
5 Legless Rope Climbs
15 Calorie Ski Erg
3 Legless Rope Climbs
9 Calorie Ski Erg
1 Legless Rope Climb
Rest 3:00
21 Calorie Ski Erg
5 Rope Climbs
15 Calorie Ski Erg
3 Rope Climbs
9 Calorie Ski Erg
1 Rope Climb

3. Conditioning
400 Meter Sled Push
6 Rounds “The Chief” (155/105)
200 Meter Sled Push
4 Rounds “The Chief” (155/105)
100 Meter Sled Push
2 Rounds “The Chief” (155/105)

*Sled loaded to 1/2 Bodyweight

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

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