1-9-17


Weightlifting 

7 RM ohs

Conditioning 

Heavy “Grace”
30 clean and jerks 155/115
At 6:00 mark begin…
27 hspu 

27 cal row 

18 hang power snatch 115/75

18 bar facing burpees

9 ohs 155/115

9 c2b pull ups + 9 hand release push-ups 
*add load to your bar when you get to hspu. In other words, use 1 bar. 
Advanced 
Heavy “Grace”
30 clean and jerks 185/135
At 6:00 mark begin…
36 hspu 

36 cal row 

24 hang power snatch 115/75

24 bar facing burpees

12 ohs 155/115

12/9 bar muscle ups 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s