Thursday, September 1, 2016

Squats, DU's, KBS, Burpees

Bar & Accessory

A) Hang Snatch High Pull + Hang Power Snatch + Hang Squat Snatch, 5x1 @ 60% of 1 RM Snatch
B) GH Raise, 5x5
C) Handstand Toggles or Shoulder Taps, 5x10
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Foundations
For time / 18 cap
Row 500m
100 Single unders
5 Atomic Sit-ups, 45/25 | 35/15#
Bike 30 Calories
100 Single unders
5 Atomic Sit-ups, 45/25 | 35/15#
Run 400m
100 Single unders
5 Atomic Sit-ups, 45/25 | 35/15#


Conditioning 
For time / 18 cap
100 Air Squats
75 Double-unders
50 KBS 55/35 | 45/225
25 Burpees
50 KBS
75 Double-unders
100 Air Squats


Competition 
AMRAP 15
30 Deads
20 Front Squats
10 Power Cleans

*185/135 | 155/105



*Cool Down 
Rest 1 min after WOD
-then
For time:  30 Hang Squat Cleans, 95/65 | 75/55

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