Monday, May 15, 2017

Snatch, T2B, Row

WOD

Barbell

Back Squat - 5@60%, 4@70% 3@80%, 2@90%, 1@90+
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Body-Weight-Only
45-30-15 for time / 20 cap
Burpees
*Run 200m after each round


Foundations 
AMRAP / 3 Rounds
1 min - Burpees
1 min - KBS, 55/35 | 45/25
1 min - Single-unders
1 min - WBS
-rest 1 min
*Score = total reps


Conditioning
For time / 15 cap
21-15-9
Power Snatch, 95/65 | 75/55
T2B
Row cals


Competition 
3 RFT
15/10 Cals Bike
10 Burpee Box Jump Overs, 30/24/20
5 Fat Bar Cleans 155/105 | 135/80
-rest 3 mins


*Kicker
Rest 1 minute
-then
For time:  Row 500m, 30 Hang Squat Clean 75/55/35, 15 Bar-facing Burpees


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