Friday, February 17, 2017

Deads, Box Jumps, HSPU

WOD


Bar Work
A) EMOM x 7 - Snatch 7@40%, 6@50%, 5@60%, 4@70%, 3@80%, 2@ 85%, 1@90%
B) EMOM x 7 - Clean & Jerk 7@40%, 6@50%, 5@60%, 4@70%, 3@80%, 2@ 85%, 1@90%
___________________________________________________________________________

Body-Weight-Only
4 RFT / 20 cap
Run 200m
10 Burpees
30 Air Squats


Foundations 
AMRAP 15
100 Single-unders
15 Power Snatch 75/55/35


Conditioning
For time / 15 cap
21-15-9
Deads 225/155 | 205/135
Box Jumps, 24/20"
HSPU


Competition 
5 Rounds / 3 min clock
Row 300m
12 Burpees over rower
AMRAP Front Squats, 185/135 | 165/115
-rest 1 min


*Kicker
Rest exactly 1 minute
-then
AMRAP 3:  Bike 21 cals, 21 Burpees, 21 Hang Power Cleans 135/95 | 115/80

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