Friday, December 9, 2016

Pull ups, Box Jumps, Squat Clean Thruster

WOD

Bar Work & Accessory
A) Back Squat, quickly work to heavy set / men start at 135 & women start at 95 / men add 20# each set & women add 10# / work in teams of 3, working athlete stays under bar while other 2 add weight 
B) Seated Box Jumps, 5-5-5-5-5
C) Strict Push-ups, 5x5-10 (touch chin but not quads)
 _________________________________________________________________

Foundations 
5 RFT / 3 minute clock
100 Single-unders
10 Burpees
AMRAP Hang Power Snatch, 75/55 | 65/45#
-rest 1 minute
*Score = total Hang Power Snatch


Conditioning 
3 RFT / 18 cap
10 Squat Clean Thrusters, 95/65 | 75/55
15 Burpee Pull-ups
20 Box Jump Overs 24/20


Competition 
For time / 12 cap
Max UB WBS
-rest as needed then, on the minute...
50 Power Cleans, 155/105 | 135/85

*Score = time to do power cleans - total WBS (each rep = 1 second)

                                                                                                             
Kicker
Rest 1 minute
-then
2 mins:  Row as far as possible





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