Tuesday, November 15, 2016

Squat Clean, Bike, Burpees

WOD

Bar Work & Accessory

A) Snatch High Pull + Snatch, 5x3 @ 62.5% of 1 RM
B) Back Squat, 5x3 @ 70% 
C) Strict Push-ups, 5x5-10
 _________________________________________________________________

Foundations 
5 RFT / 18 cap
100 Single-unders
20 KBS 55/35 | 45/25
6 Burpees


Conditioning 
For time / 15 cap
21-15-9
Squat Clean, 115/80 | 95/65
Bike for Calories
Burpees


Competition - "16.3"
AMRAP 7
10 Power Snatches 75/55
3 Bar Muscle-ups


Kicker
Rest 1 minute
-then
Row 500m for time


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