Workout 3/19/2015

18
Mar

Workout 3/19/2015

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SS: 12 Minutes to Establish a 1RM Hang Power Clean. ADV: 12 Minutes to Establish a 1RM 3-Position Squat Clean (Power Position, Top of Knee, Ground)

WOD: THIS WOD IS FOR TOTAL REPS!
“5 Minute AMRAP”
10 Hang Power Cleans 135/95
10 Burpees

“4 Minute AMRAP”
20 Lateral Bar Jumps- each jump is 1 rep
10 HR-Push ups

“3 Minute AMRAP”
10 Hang Power Cleans 135/95
10 Burpees

“2 Minute AMRAP”
20 Lateral Bar Jumps
10 HR-Push ups

*No Break between AMRAPS.
*Please record TOTAL REPS for score

Endurance:
SS: No Strength Today

WOD: “Gaza” “5RFT” (45 Minute Cap)
35 KBS 55/35
30 Push ups
25 Pullups
20 Box Jumps 30″/24″
1 Mile Run