130717 ~ C & J Practice

130717 ~ C & J Practice

Except for the WOD.....this looks a little like yesterday's......hmmm...let's nail these skills!

Skill:

12 min to find max 3 position clean + jerk (Floor, Hang, Hip, Jerk)

then...

3 min AMRAP @ 90% of today's 1RM

then...

EMOM x 4 min

3 Clean High Pulls @ 110% of today's 1RM

Conditioning:

With no rest between sections:

1 minute ME Pull-ups
4 minute AMRAP of:

10 Burpees

10 Front Squat (135/85#)

10 Push Press (135/85#)

2 minutes ME Pullups


4 minute AMRAP of:

10 Burpees

10 Front Squat (135/85#)

10 Push Press (135/85#)

1 minute ME Pullups

**Score is total # of reps + rounds**

Cash Out:

10 x 100m Sprint

Rest: 1:1

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