Thursday, November 19, 2015

Clean & Jerk, Snatch

Barbell & Accessory
A) Squat Snatch 5-5-5-3-1-1-1
B) Row - 5x10 Pulls to find lowest 500m split
C) Dips - 5x5
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Foundations 
Partner WOD /  AMRAP 20
Run 200m
10 Atomic Sit-ups 45/25/15
20 Tire Jumps
30 OH Lunges 45/25/15
40 Mountain Climbers
50 Hollow Rocks


Conditioning 
30 RFT
1 Squat Clean & Jerk, 135/95/65
1 Power Snatch, 135/95/65


Competition
For time:
Run 800m
200m Snatch Squat Broad Jumps, 65/45/35
Run 800m


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