Wednesday, 2/7/18

Weightlifting

Clean and Jerk (3 Cleans+1 Jerk@(70%+11#)x1x4)

(20min)
4 Rounds of 3 Full squat cleans + 1 Split Jerk @11#+70% of C&J

Metcon

Metcon (AMRAP – Reps)

5 Rounds for reps
On a 2 minute running clock, complete

15 WB 10/9ft 20/14#
2 Rope Climbs
then,
As many reps of Full Squat Snatches @115/85 for the rest of 2 minutes.

90 second rest after each round , post total reps of Snatches subtracted by any missing reps of WB shots and Rope climb

(18min)
If you don’t have a rope climb, do 20 Ring rows

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