Wednesday, October 11, 2017

Wednesday, October 11, 2017

Squat Clean Work

A.)  2 Clean Pulls + 2 Power Cleans + 2 Front Squats - 3 sets - 50%, 55%, 60%

B.) 2 Squat Cleans - 70%, 75%, 80%

C.) 1 Squat Clean - 3 sets @ 85%+


Conditioning

AMRAP in 15:00

200m Run

9 Hang Power Cleans (135/95)

6 Burpees over the bar


COMP WOD - 5pm

@ 0:00 - "Karabel - ish"

10 Rounds

15 Wall Ball

3 Power Snatches (135/95)

2 Rope Climbs

@ 30:00 - AMRAP in 15:00

140m "Pinch Grip" Plate Carry (25/15 per hand)

12 DB Clean and Jerks (50/35)

140m Run

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