141114

By 11/13/2014 wod No Comments

Strength:

Squat 5-5-5+ @ 65-75-85% of your training max.

Conditioning:

“Karen”

150 wall balls 20/14#

For time.

BB Club:

Work up to a 5rm clean (no more than 5 attempts after warm up.)

1 min ME clean @ 90% of established 5rm

Outlaws:

BBG:
Power Clean & Push Jerk: 4X3 – work to a 3RM, rest as needed

Conditioning:
10 KB Snatch (alternating) 24/16k
10 Burpee Box Jump Overs 24/20″
20 KB Snatch (alternating) 24/16k
20 Burpee Box Jump Overs 24/20″
20 KB Snatch (alternating) 24/16k
20 Burpee Box Jump Overs 24/20″
10 KB Snatch (alternating) 24/16k
10 Burpee Box Jump Overs 24/20″

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