150117

By 01/16/2015 wod No Comments

Connectivity:

3×8 PVC Raises

2×1:00 Arch Hold with PVC

2×1:00 Hollow Hold with PVC

4×8 Arch to Hollow Swings + One Kipping Pull-Up in the same rhythm as your swings

BBG:

Alternating EMOM for 10:00-

3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

10 Box Jumps 24/20″

Conditioning:

14:00 to complete:

75 Double Unders
20 Snatches 65/45#
50 Double Unders
20 Snatches 80/55#
25 Double Unders
20 Snatches 95/65#
15 Double Unders
AMRAP Snatches 115/85#

 

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