Thursday, October 27, 2016

Bike, Hang Squat Cleans

WOD

Bar Work & Accessory
A) Overhead Squat 1x5 @ 87.5% of 1 RM
B) Snatch Grip Deadlift 3x5 @ same load as A
C) Handstand Hold Attempts, 5x5
 __________________________________________________________

Foundations 
5 RFT / 20 cap
15 WBS, 14/10/6#
Run 200m

Conditioning
5 Rounds / 3 minute clock
Bike for cals, 20/15
AMRAP Hang Squat Cleans, 135/95 | 115/75
-rest 1 min

Competition 
3 RFT
Run 800m
21 Thrusters, 95/65 | 75/55
12 C2B, (men - strict)


Kicker
Rest 1 minute
-then
For time: Row 300m



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