December 19, 2016

December 19, 2016

dynamic :

5 minute emom of :

a) deadlifts x 8

b) hang power clean x 6

c) front squat x 4

d) shoulder to overhead x 2


*barbell at : men 45-65, women 15-55


for time :
2 rounds of :
15 back squats (135/95)
15 burpee toes to bar

notes :
- barbell comes from ground on back squat.
- scale weight if needed.
- toes to bar scaling = knee raise.
- 9 minute time cap.
- rx+ = 155/105
- 5 rest rest before next wod.


for time :
5 rounds of :
3 power snatch (115/85)
12 pullups

notes :
- scale weight if needed.
- 7 minute time cap.
- rx+ = full snatch @ 135/95
- 5 minute rest before next wod


5 minute amrap of :
8 deadlifts
6 hang power clean
4 front squats
2 shoulder to overhead

notes :
- rx weight = 95/65
- rx+ = 115/85
- scale weight if needed.
- shoulder to overhead = any variation of press overhead.

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