Tuesday, November 29, 2016

Power Clean & Jerk, Power Snatch, Thruster

WOD

Bar Work & Accessory
A)  Clean, 5x3 @ 65%
B)  Back Squat 3x7 @ 70%
C)  Row:  5 x 10 pulls for distance
 _________________________________________________________________

Foundations 
Partner WOD / AMRAP 18
10 Overhead Lunges, 45/25/15
10 KBS 55/35 | 45/25#
10 Cal Row


Conditioning 
AMRAP 3
Power Clean & Jerks, 135/95 | 115/80
-rest 2 min
AMRAP 3
Power Snatch 115/80 | 95/65
-rest 2 min
AMRAP 3
Thruster 95/65 | 75/55


Competition 
For time / AMRAP 18
Row 1500m
Bike 50cal
Run 800m
150 Double-unders
AMRAP Bar Muscle-ups

                                                                                                                                     
Kicker
Rest 1 minute
-then
2 minutes - Bike as far as possible


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