WOD

Strength: 6X3/6 Front Squat/Back Squat @ 85% (of 1RM Front Squat) – rest 60 sec. Conditioning: Row 500m 20 KB Swings (55/35) 50 Double Unders...

BBG 15 mins to establish a 2RM Hang Snatch (below the knee) Conditioning: Run 800m 3 rounds of- 12 Ring Dips 8 Strict Pull-ups Run...

Conditioning “13.1″ Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatches 75/45# (any style) 30...

Strength 5X4/8 Front Squat/Back Squat @ 94% of 131112 Conditioning “Dirty Diane” 15-12-9 of: Power Cleans (185/120) Handstand Push ups (Strict) For time.

BBG Low Hang Clean (2″ from floor) + Jerk: 15 mins to work to a heavy single Conditioning 15 minute AMRAP of: 500m Row 25...

Strength 5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat – rest 90 sec. Conditioning 4 rounds for total reps of: 2:30 to complete…...

BBG Low Hang Snatch (2″ from floor): 15 mins to work to a heavy single Conditioning 4 rounds for reps of: 1:00 ME Wall Balls...

BBG 15 mins to establish a 1RM Clean and Jerk Conditioning “Fran” 21-15-9 Thrusters (95/65) Pull-ups For time. *conpare to 120711

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