Tuesday, July 18, 2017

Shoulder Press, Push Press, Push Jerk, Snatch OHS, THruster, Deads, HPC, Front Squat

WOD

Bar Work

EMOM x 10 - Power Clean + Hang Squat Clean, work to a heavy set

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Body-Weight-Only & Foundations
Partner / For time, 20 cap / 1 works
Row 50 cals
-then
5 Rounds of:
20 Inverted C2B
20 Push-ups
20 Hollow Rocks
-then
Bike 50 cals


Conditioning & Competition
15 minute clock / When you reach failure, move to the next exercise and do not return to previous exercises.  If you set the bar on the ground, that set is over.

Set #1 / Without setting the bar on the ground...
AMRAP Oush Jerk (each rep = 3 reps)
AMRAP Push Press (each rep = 2 reps)
AMRAP Shoulder Press (each rep = 1 rep)
75/55/35#
-rest as needed 
Set #2 / Without setting the bar on the ground...
AMRAP Power Snatch (each rep = 1 rep)
AMRAP Overhead Squat (each rep = 2 reps)
AMRAP Thruster (each rep = 3 reps)
75/55/35#
-rest as needed
Set #3 / Without setting the bar on the ground...
AMRAP Deads (each rep = 1 reps)
AMRAP Hang Power Clean (each rep = 2 reps)
AMRAP Front Squat (each rep = 3 rep)
95/65 | 75/55#

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Kicker
Rest exactly 1 minute after your WOD
-then
AMRAP 2:  T2B



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