140124 ~ What a Week of Conditioning

Are you starting to breathe that fire yet??????  Good!! :)


**Compare to 140103**

Complete the following For Time:

30min Cap

**All sets must be completed unbroken...if you drop the bar during a set, it must be redone**

4 x 8 Unbroken Back Squats (225/155#)

3 x 6 Unbroken Front Squats (225/155#)

2 x 4 Unbroken Power Cleans (205/135#)

1 x 5 Unbroken Thrusters (185#/115#) **Thrust-a-jerks permitted**


10 minute AMRAP of:

8 Push Jerks 135/95#
8 Ring Dips
16 KB Snatches (8L/8R) @ (50/35#)

Followed IMMEDIATELY by:

Part 2) 2 minute AMRAP of:


Notes: KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.

Cash Out:

100 AB Mat Situps

100 Atomic Situps

100 Hollow Rocks

100 Weighted Russian Twists

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