130116 ~ Short and Sweet!

130116 ~ Short and Sweet!

Strength:

Front Squat: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%

Buy In:

2 Snatches EMOM for 5 minutes @ 80%

-then-

2 minute AMRAP of Snatches @ 80%

Conditioning:

Games WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters 100/65#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27

Cash Out:

5 min AMRAP

5 Burpees

10 Wallballs

 

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