Friday, December 23, 2016

Teams of 3: Row, KBS, SDHP, C&J, WBS


NOTE:  No 4pm Open Gym or 5:30pm Class on Dec 23rd

Bar Work 

Snatch - 3x3 @ 72.5%

Clean & Jerk - 3x3 @ 72.5%
__________________________________________________________________

Foundations
AMRAP 20 / Teams of 3 - 1 works, 1 holds plank, 1 rests
Row 250m
21 KBS 55/35/25
12 KB Summo Deadlift High-pull, 55/35/25

Conditioning
For time / 20 cap
5 Sled Push 4/2 | 3/1
50 Double-unders
21 Pull-ups, 21 Thrusters 95/65 | 75/55
15 Pull-ups, 15 Thrusters
9 Pull-ups, 9 Thrusters
50 Double-unders
5 Sled Push

Competition
AMRAP 20
15 UB WBS
10 UB T2B
5 UB Hang Power Cleans, 155/105 | 135/95

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


**Chaser
Rest 1 minute
-then
2 minutes:  Bike - max cals

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