Monday, December 19th, 2016

December 19, 2016

Skill/Strength:

5 x (2 + 1) Snatch Pull + Hang Snatch (knee), heaviest possible

*Rest as needed  **15 Minute Time Cap

 

 

 

WOD:

5 Rounds for Time:

Level 3:

15 Pendlay Rows (95/65)

10 Thrusters (95/65)

200 M Run

 

Level 2:

15 Pendlay Rows

10 Thrusters

200 M Run

 

Level 1:

15 Pendlay Rows

10 Goblet Squats

200 M Run

 

 

Inland Valley Strength

 

Strength:

5 X 1 Clean Complex

(1 Clean + 2 Fron Squats + 3 Thrusters)

 

Back Squat 

1 X 90%, then 5 X 80%

 

8 mins. EMOM:

Odd: 10 Box Jump Overs

Even: 5 Power Clean (TNG)

 

 

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