140312 ~ Coach D's Birthday WOD....a little early

Today's spice is brought to you by your very own Coach D.......many of you have been taking a rest day on Thursday, and we didn't want you to miss out on his Birthday celebration!!  Let's have some fun!

Strength:

20 min cap
Jerk from rack
3-3-3-3-3
progressively load weight after each set of three
rest 2-3 minutes between sets

Conditioning
 
12 min AMRAP
135/95 one bar
Power Clean
Hang Squat Clean
5 burpee over bar
Power Snatch
Over Head Squat
5 burpee over bar
*cannot drop bar between lifts*
each rep counts as one
total score is number of reps
 
rest 5 mins
 
10 min cap
50/35kg
21-15-9
KBS
Pull Up
Squat

Cash Out:

Mobility!!

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