Monday 3/7/16 - Heavy PB&J, I mean C&J.

March 7, 2016

FRIDAY NIGHT LIGHTS CHALLENEGE WEEK #3

Run an extra 800m 4 Days this week outside of class. Running during the WOD or warm-up does not count twoards your total for the week.  

 

 

MAIN WOD

Barbell Warmup:
3-2-1
Tall Clean (https://vimeo.com/48326359)
Front Squat
Clean
Tall Jerk from Toes (https://vimeo.com/71434341)
Split Jerk

 

M-1: Clean & Jerk
2@80%,

1@85%,

1@90%,
Build to Heavy Single


M-2: For Time:
84 Double Unders
21 Burpees
21 Toes-to-Bar
60 Double Unders
15 Burpees
15 Toes-to-Bar
36 Double Unders
9 Burpees
9 Toes-to-Bar

 

FITNESS CLASS

F-1: Hang Snatch

3-3-3-3-3

 

F-2: For Time:

100 Single Unders

50 Russian KB Swings 55/35

25 Burpee Box Jump Overs

50 Goblet Squats 55/35

100 Single Unders

--TIMECAP: 18:00--