Monday, January 16, 2017

Power Cleans, Front Squats, S2O, Power Snatch, Thruster

WOD
____________

Bar Work

A) EMOM x 7 - 1 Snatch (no heavier than 90%)
B) Front Squat - 3@60%, 3@70%, 3@75%, 3@80%, 3@85%

___________________________________________________________

Foundations
For time / 15 cap
15 Burpees
30 Overhead Lunges 45/25/15
500 Single-unders
30 Overhead Lunges 45/25/15
15 Burpees


Conditioning
10 RFT / 15 cap
5 Power Cleans
4 Front Squats
3 S2O
2 Power Snatch
1 Thruster

115/80 | 95/65#


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

                         
*Kicker
Rest 1 minute
-then
For time: 21 Burpees


**Chaser
Rest 1 minute
-then
For time:  Bike 20 cals


No comments:

Post a Comment