Monday, May 8, 2017

Pull ups, Clean & Jerk, T2B, Power Snatch

WOD

Bar Work

A) EMOM x 5 - 3 Hang Snatch
B) Back Squat - 5@75%, 3@80%, 1@85%, 10@65%
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Body Weight Only (BWO)
For time / 18 cap
Walk 400m, 45/25/10#
50 Burpees
Walk 400m, 45/25/10#

Foundations 
AMRAP 18
90 Single-unders
45 Lunges
15 Push Press 75/55/35#

Conditioning 
21-15-9 / 18 cap
Pull-ups
Clean & Jerk, 95/65 | 75/55#
T2B
Power Snatch, 95/65 | 75/55#

Competition 
For time / 18 cap
1-2-3-4-5-6-7-8-9
Thrusters, 135/95 | 115/75
Bar Muscle-ups

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Kicker
Rest exactly 1 minute following the WOD
-then
For time:  21 Burpees, 15 Power Cleans 135/95 | 115/80, 9 Pull-ups

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