Thursday, December 22, 2016

Bike, C&J, Power Snatch, Thrusters


Bar Work 

Front Squat - 5@50%, 4@60%, 3@70%, 2@80%, 1@90%
__________________________________________________________________

Foundations 
For time / 15 cap
25 Burpees
25 WBS
Row 500m
25 WBS
25 Burpees

Conditioning 
3 RFT / 15 cap
Bike 20/15 cals
12 Clean & Jerk
9 Power Snatch
6 Thrusters
*115/80 | 95/65#

Competition 
AMRAP 12
50 Strict Lateral Burpees over Bar
30 Stationary OH Lunges 95/65 | 75/55#
10/7 Muscle-ups
 
                                                                                  
*Kicker
Rest 1 minute
-then
For time:  100 Air Squats


**Chaser
Rest 1 minute
-then
For time:  30 Power Snatches 95/65 | 75/55


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