Friday, June 16, 2017

Deads, Burpees, HPC, Front Squats, Push Press, Power Snatch

WOD

Bar Work

A) Snatch, 2@60, 70 & 75, 1@80, 1@85, 1@90x2
B) Clean & Jerk, 2+1@60, 70 & 75, 1@80, 1@85, 1@90x2
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Body-Weight-Only
Partner / AMRAP 30 / 1 works
50 Single-unders
10 cals Bike
5 Burpees

Foundations / Conditioning / Competition
AMRAP 20
50 Deads, 115/80 | 95/65
9 Burpees
40 Hang Power Cleans, 115/80 | 95/65
9 Burpees
30 Front Squats, 115/80 | 95/65
9 Burpees
20 Push Press, 115/80 | 95/65
9 Burpees
10 Power Snatch, 115/80 | 95/65

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Kicker
Rest exactly 1 minute after your WOD
-then
For time:  Row 21 cals, 15 WBS, 9 Pull-ups


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