11-17-2018

16
Nov

11-17-2018

OLY LIFT 9AM
Good Mornings – 5 x 3

Power Snatch 
3×2 @ 50%
3 x 3 @ 55%

Clean & Jerk
2 + 2 (2x) @ 50%
2 + 2 (2x) @ 55%
2 + 2 (2x) @ 60%
2 + 1 (1x) @ 65%

Hang Clean Pull
3 x 2 @ 75%-80%

 

COMMUNITY WOD 10AM

“SOLO” (partner optional)
10 Jumping Air Squats / BB Push Press (45/35)
9 Jumping Air Squats / BB Push Press (45/35)
8 Jumping Air Squats / BB Push Press (45/35)
7 Jumping Air Squats / BB Push Press (45/35)
6 Jumping Air Squats / BB Push Press (45/35)
5 Jumping Air Squats / BB Push Press (45/35)
4 Jumping Air Squats / BB Push Press (45/35)
3 Jumping Air Squats / BB Push Press (45/35)
2 Jumping Air Squats / BB Push Press (45/35)
1 Jumping Air Squats / BB Push Press (45/35)

****Row/Bike 20 Cals**** (-or- Run 400m)

1 SQ Thrust / BB Back SQ (45/35)
2 SQ Thrust / BB Back SQ (45/35)
3 SQ Thrust / BB Back SQ (45/35)
4 SQ Thrust / BB Back SQ (45/35)
5 SQ Thrust / BB Back SQ (45/35)
6 SQ Thrust / BB Back SQ (45/35)
7 SQ Thrust / BB Back SQ (45/35)
8 SQ Thrust / BB Back SQ (45/35)
9 SQ Thrust / BB Back SQ (45/35)
10 SQ Thrust / BB Back SQ (45/35)

220 Total Reps… If you partner up, you can break it up however you like but each must complete the Calories Row/Bike before going back up the ladder… or you can run the 400m together.