Friday, October 14, 2016

Double-unders, Front Squats

WOD

Bar Work & Accessory
A) Overhead Squats 3x5 @ 82.5% of 1 RM
B) Power Cleans 3x5 @ same loads as A
C) Handstand Hold Attempts, 5x5
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Foundations 
AMRAP 15
5 Burpees
10 WBS, 14/10/6#
15 Hang Power Cleans, 75/55 | 65/45

Conditioning
5 RFT / 20 cap
50 Double-unders
10 Power Snatch, 115/80 | 95/65

Competition 
2 RFT
Row 1000m
50 Thrusters 45/35#
30 Pull-ups
-rest 8 mins

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Kicker
Rest 1 minute
-then
AMRAP 2 - Bike for cals

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