Friday, May 20, 2016

Clean & Jerk, Row, Snatch, Bike, Thrusters

WOD

Strength & Accessory 
A) Make up day:  Squat Snatch or Squat Clean & Jerk 3x3 @ 82% of 1 RM
or
Front Squat 3x5 @ 68% of 1 RM

B) Knees to Feet, 5x5, (land in bottom of snatch for 2 second hold)
C) Mobility, 5x2mins

_________________________________________________________________________

Foundations 
AMRAP 15
100 Single-unders
30 Hollow Rocks
10 Squat Clean Thrusters, 75/55 | 65/45


Conditioning 
For time (20 cap)
30 Power Clean & Jerk
30 Cal Row
30 Power Snatch
30 Cal Bike
30 Thrusters

*95/65/ | 75/55


Competition
For time (20 cap)
Row 1000m
50 WBS, 25/20 | 20/14
200m KB Farmers Carry, 70/45's | 55/35's
50 T2B
Bike 50 Cals


*Kicker (do all some or none; the clock begins the same second you finish the WOD)
AMRAP 3
Burpees

                                                                   



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