160316 ~ Weightlifting Day

 Castro has yet to tell us to go heavy overhead!  Thrusters or Clean & Jerks...they may be coming up.....tome to refine your technique and get ready for the 16.4 Announcement on Thursday Night!

Weightlifting:

The Snatch Wave

EMOMx12:
Snatch

3 rounds of:
Min 1: Triple at 75%
Min 2: Double at 80%
Min 3: Single at 85%
Min 4: Single at 90%

**No Misses!!**

Conditioning:

AMRAP 7 Minutes – Climb the Ladder
3 Clean and jerk 135/95lbs
3 Pullups
6 Clean and jerk 135/95lbs
6 Pull-ups
9 Clean and jerk 135/95lbs
9 Pull-ups
And so on…

Cash Out:

12 min of Goats – Ring MU’s are still fair game!


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