8-29-16

Barbell

Note the addition to the complex…

5X3 Snatch Pull-Downs + 1 Snatch + 1 Snatch Balance + 1 OHS – work to a max for the complex, rest 2:00
Conditioning 

With a running clock…

1) 3X400m Run (first set should be around 90-95% RPE – the goal for the following sets is to match the first)
Rest 1:00 after each round – begin #2 after final 1:00 rest…
2) For time:
12 Clean & Jerks (anyhow) 135/95#
12 Burpee Box Jump Overs 24/20″
12 ring rows + ring dips
9 Clean & Jerks (anyhow) 135/95#
12 Burpees Box Jump Overs 24/20″

9 ring rows + 9 ring dips 
6 Clean & Jerks (anyhow) 135/95#
12 Burpee Box Jump Overs 24/20″
6 ring rows + 6 ring dips 
-Advanced-

*15 burpees box overs for each round, 12-9-6 muscle ups. 

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