20171021

20171021:

WEIGHTLIFTING (8:30 AM)
1) Clean & Jerk: 2+1×60, 2+1×70, 2+1×75, 2×2+1×80
2) Hang Power Snatch: 3×50, 3×60, 3×65, 2x2x70
3) Back Squat: 4×60, 4×70, 2x4x75, 2x3x80
4) Behind the Neck Push Press: 3×50, 3×60, 3×5, 2x2x70
5) Overhead Lunge: 3x6xAHAP (3 lunges each leg)

WOD (10:00 AM)
Teams of 3:
100 Calorie Assault Bike
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Chest to Bar Pull-Ups
100 Thrusters (95/65)
100 Box Jump Overs (24/20)
100 Calorie Assault Bike

Comp:
1. Run Conditioning
20 Minute “Out and Back Run”

Turn around at the 10:00 mark, and the goal is to arrive
back where you started exactly at the 20:00 mark

2. Conditioning
For Time:
30/24 Calorie Assault Bike
30 Burpee Box Jump Overs (24/20)
30 Thrusters (115/80)
30 Bar Muscle-Ups
30 Thrusters (115/80)
30 Burpee Box Jump Overs (24/20)
30/24 Calorie Assault Bike

3. Midline
For Time:
50 GHD Sit-Ups
10 Glute-Ham Raises
35 GHD Sit-Ups
10 Glute-Ham Raises
20 GHD Sit-Ups
10 Glute-Ham Raises

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