SAT27OCT2018

7E2F30ED-FBA2-4B9B-A835-BEC0D532FD72

WOD

Conditioning
In teams of two, for Time:
400m Farmers Carry (50s/35s)
40 Box Jumps
30 Hang Power Cleans (95/65)
20 S2OH | R+ HSPU
10 Squat Snatch (95/65)
20 S2OH | R+ HSPU
30 Hang Power Cleans
40 Box Jumps
400m Farmers Carry

EXTRA

Strength

Clean + Hang clean + Jerk: Build to heavy set  

1 Snatch + 3 OHS: Build to heavy set 

4 rounds at a steady pace:
10 clapping/plyro pushup
5 strict pullups + 5 sec. Hold w/ chin over bar (last rep)
10 banded tricep extensions
1 Chinup w/ 10 sec. hold w/ chin over bar

4 min. tabata – Hollow rocks

 

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