2017.11.17

Friday Nov 17
 
Session #1:
Strength:
Hang Clean + Power Jerk
45/5 55/4 65/3 70/3 75/3×2
 
Conditioning:
Ocean Swim
 
Session #2:
Snatch Balance + OHS
45/5 55/4 65/3 75/3 85/3 x 3
 
Accessory:
10,8,6,4,2 Reps, (start light, add wt)
OH Plate Lunges
Weighted Strict Pullups
 
Conditioning:
#1
– 3 Rounds –
8/6 Strict HSPU
30 sec Assault Bike Sprint
– 90 sec Rest –
 
Rest 6 Minutes
 
#2
– 3 Minute AMRAP –
8/6 Cal Assault Bike
8 OHS (115/75#)
 
Rest 3 Minutes
 
– 3 Minute AMRAP –
8/6 Cal Row
5 Power Snatches (95/65#)
 
Rest 3 Minutes
 
– 3 Minute AMRAP –
10 Pullups
10 SDLHP (95/65#)
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