Monday, December 19, 2016

GHD Sit ups, Squat Cleans


Bar Work 

EMOM x 10 - Hang Power Snatch + Over Head Squat + Snatch Balance
__________________________________________________________________

Foundations 
For time / 15 cap
21 Burpees
Row 1000m
15 Burpees
500 Single-unders
9 Burpees


Conditioning 
For time / 12 cap
21-15-9
GHD Sit ups
Squat Cleans 135/95 | 115/80


Competition 
For time / 15 cap
30 Burpees
40' HSW
7 Power Clean & Jerk 135/95 | 115/80
7 Power Snatch 135/95 | 115/80
7 Thrusters 135/95 | 115/80
10 Muscle-ups (any)
7 Power Clean & Jerk 135/95 | 115/80
7 Power Snatch 135/95 | 115/80
7 Thrusters 135/95 | 115/80
40' HSW
30 Burpees

                                                                                           
*Kicker
Rest 1 minute
-then
AMRAP 2 - Burpees


**Chaser
Rest 1 minute
-then
30 Hang Power Cleans, 135/95 | 115/80



                                                                                       

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