6 February 2015 6 February 2015
Friday 6 February 2015 '6 February 2015'

NO 730 pm class

Athletic Conditioning

Bench Press and Power Snatch
3 @ 70%, 3 @ 80%, M.E. @ 90%

Metcon

3 rounds of

20 box over jumps
15 front squats (96/65)
10 knees to elbows
5 strict pullups

*15 min time cap

BBG

Alternating EMOM for 10:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

14 Split Jumps (each jump counts 1 rep)

Conditioning:

12:00 AMRAP of:

2 Deadlifts 225/155#
10 Double-Unders
4 Deadlifts 225/155#
20 Double-Unders
6 Deadlifts 225/155#
30 Double-Unders
8 Deadlifts 225/155#
40 Double-Ubders
10 Deadlifts 225/155#
50 Double-Unders…

Continue increasing reps by 2 Deadlifts and 10 Double-Unders for the remainder of the 12:00.

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