Thursday - 11/31/17

A.) 7 rounds, Every 2 mins complete complex ascending in weight

Snatch + below knee hang snatch + above knee hang snatch @ max

B.)2017 Ripped Games WOD 4remix

AMRAP 10

12 DB snatch

50m OH carry

12 burpee over box 

50m OH carry

24 calorie row

Rx: 70/50, 30/24”

int: 55/35, 24/20” 

Scaled: 45/25, 24/20” 

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C.) Strength

Clean n Jerk

7 lifts between 68-88%

Push jerk from blocks/rack

-heavy double

Strict press - speed

12setsX2reps @ 60%

D.) Accessory

4x15 (R+L) KB sotts press

4 rounds

ME standing banded curnches

ME russian twist

E.) conditioning

2 rounds

200m sled pull

100m front rack KB carry  

50m broad jump

- 4 mins rest