Monday, December 5, 2016

Power Clenas, T2B

WOD

Bar Work & Accessory
A) Snatch High Pull + Snatch, 5x3@70%
B) Back Squat 7@70%, 5@75%, 3@80%
C) Push-ups (strict as possible), 5x5-15
 _________________________________________________________________

Foundations 
10 RFT / 15 cap
100 Singles
15 KBS 55/35 | 45/25
5 Burpees

Conditioning 
For time / 15 cap
30 Power Cleans 135/95 | 115/80
30 T2B
20 Power Cleans 155/105 | 135/95
20 T2B
10 Power Cleans 175/115 | 155/105
10 T2B

Competition 
For time / 18 cap
100/70 Strict Push ups (touch chin, no quads, full lock out)
5/3 Muscle-ups
75 GHD Sit ups
5/3 Muscle-ups
50 Atomic WBS
5/3 Muscle-ups

                                                                                                                       
Kicker
Rest 1 minute
-then
For time:  30 Box Jumps, 24/20"



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