Tuesday, January 12, 2016

Clean & Jerk, Power Snatch, Thrusters

*Refer someone in January and you both get a month free.

*Take your conditioning to the next level by doing 30 burpees immediately following the last rep of each WOD...aim for sub 2 minutes.

Join PR's Make Life Better on fb

*Make sure you are prepared for the week with quality foods.
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WOD
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Barbell & Accessory
A) Power Snatch + 3 OHS + Hang Squat Snatch, 1-1-1-1-1
B) GH Raise 5x5
C) Mobility - choose 1 exercise from Mobility WOD posters and do 5 x 2 minutes
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Foundations 
For time (20 cap)
50 Thrusters 65/45/35
500 Single-unders
Row 500m


Conditioning 
3 RFT (20 CAP)
Bike 15 calories
12 Clean & Jerk
9 Power Snatch
6 Thrusters

*95/65/45


Competition - "11.4"
AMRAP 10
60 Bar Facing Burpees
30 OHS, 95/65/45
10 Muscle-ups

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