Monday, January 23, 2017

HPC, T2B, HPS, T2B, Thruster, T2B

WOD
____________

Bar Work

A) EMOMx7 - Snatch High-pull + Hang Snatch, work to a heavy set
B) Front Squats, 3-3-3-3-3

___________________________________________________________

Foundations / BWO
For time / 15 cap
Row 1000m
50 Burpees


Conditioning
AMRAP 15
21-15-9 Hang Power Clean, 95/65 | 75/55
10 T2B after each round
-then
21-15-9 Hang Power Snatch, 95/65 | 75/55
10 T2B after each round
-then
21-15-9 Thruster, 95/65 | 75/55
10 T2B after each round


Competition
For time / 20 cap
500 Double-unders
*each break do 3 Hang Squat Cleans, 155/105 | 135/95

             
*Kicker
Rest 1 minute
-then
For time: 30 Burpee Box Jumps, 20"




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