Tuesday, August 1, 2017

Deads, HPC, Front Squats, S2O, Power Snatch

WOD

Bar Work

EMOM x 10 - Power Clean + Squat Clean + 1 Push Jerk + 1 Split Jerk

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Body-Weight-Only 
Partner / For time / 20 cap
50 Air Squats
Run/Walk/Jog 200m
50 Sit-ups
Run/Walk/Jog 200m
50 Hand Release Peel Back Push-ups
Run/Walk/Jog 200m
50 Ring Rows or C2B Inverted Pull-ups
Run/Walk/Jog 200m

Foundations
21-15-9 for time / 15 cap
Ground to Overhead 75/55/35#
WBS 20/14/10#
Cal Row

Conditioning
For time / 15 cap
50 Deads
40 Hang Power Cleans
30 Front Squats
20 Shoulder to Overhead
10 Power Snatch
*135/95 | 115/80

Competition
For time / 15 cap
55 Bar Facing Burpees
34 OHS 135/95/65
15/12 Bar Muscle-ups

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

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