Monday, August 22, 2016

Clean & Jerks


WOD

Bar & Accessory
A) Strict Shoulder Press, 3x5 @ 67.5% of 1 RM
B) Snatch Grip Deadlift, 3x5 (same weight)
C) Knees-2-Feet, 3x5 hold the finish for 3 seconds

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Foundations
For time / 15 cap
Hang Squat Clean, 95/65 | 75/55#
1-2-3-4-5-6-7-8-9-10
Single-unders
100-90-80-70-60-50-40-30-20-10


Conditioning 
5 Rounds / 15 cap
AMRAP UB Clean & Jerks, 135/95 | 115/80#
-rest 2 mins


Competition 
AMRAP 15
5 Pull-ups + 3 T2B + 1 Bar MU
10 HSPU
15 Cals Bike



*Cool Down 
Rest 1 min after WOD
-then
AMRAP :90 - Burpees



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