Monday, May 1, 2017

HSC, Burpees, T2B

WOD

Bar Work

A) EMOM x 5 - 3 Overhead Squats, find a heavy set
B) EMOM x 5 - Snatch High Pull + Hang Snatch + Snatch (ideally both Squat Snatch but scale to Power Snatch based on mobility)
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Body Weight Only (BWO)
5 RFT / 20 cap
100 Single-unders
20 Abmat Sit ups
10 Burpees

Foundations 
2 RFT / 20 cap
Row 750m
30 Hand Release Push-ups
15 Thrusters, 75/55/35#

Conditioning
3 RFT / 12 cap
9 Hang Squat Cleans 135/95 | 115/75
11 Bar Facing Burpees
13 T2B

Competition 
5 RFT / 20 cap
4 Clean & Jerk, 225/135 | 185/105
6 Bar Muscle-ups
8 HSPU

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Kicker
Rest exactly 1 minute following your workout
-then
For time:  21 Burpees + 15 WBS + 9 Pull-ups


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