130627 ~ Snatch & C&J...Just another day @ the Box!

130627 ~ Snatch & C&J...Just another day @ the Box!

Skill:

A. Every 30s for 4 min

1 Snatch + 3 OHS @ 85% 1RM

then

2 min AMRAP

 

B. Every 30s for 4 min

2 Squat Cleans (touch and go) + 3 Front Squats @ 80% 1RM

then

2 min AMRAP

Conditioning

3 rounds for time:

Run 400m
 7 OHS(135/95)                                                                                                                                                                                                                                                   14 Ring Dips
21 Wall Ball (20/14#)

Cash Out:

25 Atomic Situps

50 Hollow Rocks

25 Atomic Situps

30 Floor Wipers

25 Atomic Situps

15 Candlesticks

 

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