Monday, July 3, 2017

Double unders Hang Power Clean, T2B

WOD

Bar Work

A) Back Squat - 10@50%, 5@75%, 3@80%, 2@85, 1@90%
B) Snatch Pull + Muscle Snatch + Hang Snatch - 5x2 @ 40% of 1 RM Snatch
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Body-Weight-Only 
For time / 20 cap
50-40-30-20-10
Air Squats
Row for calories

Foundations 
AMRAP 18 / Partner WOD / 1 works
5 Burpees
7 Box Jumps or Step ups, 20"
9 Ground to Overhead, 75/55/35

Conditioning
3 Rounds
3 mins - Double-unders
2 mins - Hang Power Cleans, 115/80 | 95/65
1 mns - T2B
-rest 1 min

Competition 
For time / 18 cap
Bike cals, 50/40
200m Sandbag Carry 150/75#
150 Double-unders
40' HSW
150 Double-unders
200m Sandbag Carry
Bike cals, 50/40

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Kicker
Rest exactly 1 minute after your WOD
-then
For time:  21 Cal row + 15 Burpees + 9 Pull-ups

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