September 25, 2019

September 25, 2019

15 minute clock :

400 meter row 

12 hallelujahs

12 empty barbell stiff leg deadlifts

12 empty barbell sumo deadlift high pulls

12 empty barbell shoulder to overhead

24 walking lunges


for time :
100-80-60-40-20
double unders
10-8-6-4-2
squat snatch 135/95

notes :
- 12 minute time cap.
- rx+ - 155/105
- level 2 - power snatch or 115/80 full snatch and 50-40-30-20-10 double unders
- level 3 - snatch at variation and load of choice + 1:1 single unders.


for time :
100-80-60-40-20
double unders
10-8-6-4-2
squat clean 135/95

notes :
- 12 minute time cap.
- rx+ - 155/105
- level 2 - power clean or 115/80 squat clean and 50-40-30-20-10 double unders
- level 3 - clean at variation and load of choice + 1:1 single unders. 


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