Tuesday, October 13, 2015

KBS, T2B, Box Jumps

Barbell 
A)  Squat Snatch 5@50%, 5@60%, 5@65%, 5@75%, 5+@85%
Percentages are based on 70% of your 1 Rep Max; add 5lbs to last week.
B)  Strict Pull-ups 5x5
C)  Snatch Balance (no dip) w/ PVC 5x5
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Foundations
AMRAP 15
Run 200m
30 Lunges
15 Push Press 95/65/45#


Conditioning 
5 RFT
20 KBS 55/35/25#
15 T2B
10 Burpee Box Jumps


Competition 
10 min clock:
Run 1600m
AMRAP Squat Snatches 135/95/65
-then
7 min clock:
Run 800m
AMRAP Squat Cleans 135/95/65
-then
3 min clock:
Run 400m
AMRAP Thrusters 135/95/65


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Weekly Challenge
For time (5 min cap)
30 Clean & Jerks 135/95/65

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