Monday 18 November, 2013

By 11/17/2013 wod

All Levels

BB Gymnastics

4 x 3 Snatch First Pull + 1 Hang Snatch – Heaviest Possible

Conditioning

L) EMOM for 5 mins starting at 0:00
3 Power Clean and Push Jerk @ 75 – 85% RPE

*For the remainder of the minute complete as many burpees as possible.

T1) 10 minute AMRAP of:
400m Run
5 Clean and Jerk @ 65-75% RPE

T2) 5 rounds of:
4 Power Clean @ 75-85% RPE
10 Burpee Pull-up
4 Push-Jerk
10 Burpee Box Jump

Weightlifting

BB Gymnastics

1) 5 x Hang Snatch + Snatch – Heaviest Possible
2) 3 x 3 Snatch High Pull from Top of Knee

Strength and Accessories

1a) 4 x 8 GH Raise – Rest :60
1b) 4 x 3 Heaving Snatch Balance + 1 OHS – Rest :60
2a) 3 x 15 TTB
2b) 3 x 20 HR Push-up

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