Tuesday 7-21-15
Snatch
75% x 1 x 6 sets
*Goal is to be light and fast
B. Power Clean & Jerk
75%x1+1, 80%x1+1, 85%x1+1×3 sets
“Diane”
21-15-9
Deadlift 225/155
HSPU
12 Min Cap
Snatch
75% x 1 x 6 sets
*Goal is to be light and fast
B. Power Clean & Jerk
75%x1+1, 80%x1+1, 85%x1+1×3 sets
“Diane”
21-15-9
Deadlift 225/155
HSPU
12 Min Cap
Strength/Skill – Deadlift 5RM “Minute to Spin it.” 5 rounds 1:00 ME split squats 1:00 ME situps 1:00 ME double unders 1:00 rest
Deadlifts 6X3 @72.5% 20 min AMRAP 50′ Walking Lunge – Double KB Front Rack 53/35 25 T2B 50′ Sled Push 90/45 25 Hand Release Pushups
Rope Climbing and Running are in the WOD. Bring appropriate attire, sneakers and socks Strength/Skill – Clean & Jerk Complete as many rounds in 20 minutes as you can of: 1 Rope Ascent 95/65 pound Clean and Jerk, 15 reps Run 400 meters
Teams of 2: AMRAP 30: 200m Run and 500m Row (together) 40 Wall Balls 20/14
5 rounds for time: 5 H.S.P.U.’s or (Heavy dumbbell presses) 5 Thrusters (135#/95#) 5 T2B 5 Deadlifts (245#/175#) 5 Burpees 5 K.B. Swings (70#/53#) 5 Pull-ups
7 Min EMOM 1 Snatch Balance + 2 OHS start @ 60% 1rm and build rest 3 min 12 min EMOM – Not TnG. Min 1 & 2: 2 Sq. Snatches 70% 1RM Min 3 & 4: 2 Sq. Sntaches 75% Min 5 & 6: 1 Sq Snatch 80% Min 7 & 8: 1…