11-16-2015
Lift:
Every 90s
1 Clean & Jerk for 18mins
Sets 1 - 6 starting 70% adding 5# every set
Sets 7 - 12 add 5# every 2 sets
Cycling:
0 - 3:00
7 Pull-ups every 30s
3:00 - 5:00
5 Chest to Bar Pull Ups every 30s
5:00 - 6:00
3 Bar MUs every 30s
- rest 2 mins -
1 Max Effort Set WB
WOD:
As far as possiple in 12 mins
30 ft Front Rack Walking Lunges 95/65
10 Power Snatches
30 ft Front Rack Walking Lunges 95/65
12 Power Snatches
30 ft Front Rack Walking Lunges 95/65
14 Power Snatches
30 ft Front Rack Walking Lunges 95/65
16 Power Snatches
30 ft Front Rack Walking Lunges 95/65
18 Power Snatches
and so on...
Notes: Goal is to get through the round of 18.
Post WOD:
Assault Bike for 20mins at 70%