Strength – Clean and Jerk 12 min EMOM 3 Deadlift 2 Hang Clean 1 Jerk Men try to get 4 or more reps at or above 155#. Ladies at or above 115#
CONDITIONING 10 min AMRAP 12 Toe to Bar 30 Double Under (3:1 Singles)
If you have been doing the Fall 2014 Challenge then you will need to redo the challenge WOD. (3x) 400m Med Ball Run (20#/14#) 10 Power Cleans (135#/95#) 5 Jerk (135#/95#)
A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever
Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-
A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb