Wednesday, June 7, 2017

Thrusters, T2B, Burpees

WOD

Bar Work

A) Clean Deadlift, 3x5 @ 100% of 1 RM Clean (use clean grip & clean set-up)
B) Snatch High-pull + Hang Snatch High-pull + Snatch + Overhead Squat, 1-1-1-1-1-1

______________________________________________________________________

Body-Weight-Only
For time / 20 cap
Run 800m
50 Burpees
Run 800m

Foundations  
AMRAP
3 mins - Single-unders
-rest 1 min
3 mins - Power Cleans 95/65 | 75/55
-rest 1 min
3 mins - WBS
-rest 1 min
3 mins - Row Calories

Conditioning
Partner WOD / 1 works / AMRAP 18
5 Thrusters, 95/65/45
7 T2B
9 Burpees

Competition
For time / 10 cap
50 cal Row
25 Box Jump Overs, 30/24/20
15 Overhead Squats, 185/125 | 155/95

*Kicker
Rest one min
-then
AMRAP 3 - Hang Power Cleans, 135/95/65


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