9/25/15

9/25/15

 

MAIN WOD
1. Clean Jerk (Start by :20)
A. AMRAP in 2:00 of Clean and Jerks at 155/95
Rest 2 mins
B. AMRAP in 1:45 of Clean and Jerks at 135/85
Rest 2 mins
C. AMRAP in 1:30 of Clean and Jerks at 115/75
Rest 2 mins
D. AMRAP in 1:15 of Clean and Jerks at 95/65
Rest 2 mins
E. AMRAP in :45 of Clean and Jerks at 75/45

2. Squat (Start by :45)
EMOMx10: 1 Back Squat, across (means same weight for all sets)

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LEVEL III
1. Clean & Jerk (Start by :20)
A. AMRAP in 2:00 of Clean and Jerks at 205/125
Rest 2 mins
B. AMRAP in 1:45 of Clean and Jerks at 185/115
Rest 2 mins
C. AMRAP in 1:30 of Clean and Jerks at 165/105
Rest 2 mins
D. AMRAP in 1:15 of Clean and Jerks at 145/95
Rest 2 mins
E. AMRAP in :45 of Clean and Jerks at 105/75

2. Squat (Start by :40)
EMOMx10: 1 Back Squat, across (means same weight for all sets)

4. 100 Rep Benchmark (may go over time but still complete!)
100 Burpee Box Jumps, 24"/20" – face the box