11-3-15

Warm Up: – AMRAC 8

“Burgener” x 3’s

5 hips to bar

10 kb swings

20 sec HS hold on wall

Strength: – E:90 sec for 15 min (10 sets)

Jerk – 

3 reps @ 55%, 60%, 65%, 70%, 70%,

2 reps @ 75%, 75%, 80%, 80%, 85%

WOD: – For Time:

Buy In: 50 push press

3 rounds 

6 Bar MU / 12 C2B / 18 pullups

12 squat snatch

* PP & Snatch same weight *

Rx+ = 135/95

Rx = 115/75

Sc = 85/55

Lite = 75/45

 

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