Monday 4/17/17 - 7 Rounds From Now

April 17, 2017

MAIN WOD

M-1: Hang Clean 

5 Sets of 3

*Start @70-75% of clean

*Build as able

TIMECAP: 20:00

 

M-2: 7 Rounds For Time:

7 Hang Squat Cleans, 95#/65#

7/5 Assault Bike OR 10/7 Row Calories

 

FITNESS CLASS

F-1: Hang Clean 

5 Sets of 3 Challenging Weights

 

F-2: 7 Rounds:

10 Wall Balls

1 Shuttle Run (Out the door to the end of the building back to the other end of the building.)

 

WEIGHTLIFTING

Pause Snatch (3 count pause at knee)

3x1 @ 70%

2x1 @ 75%

2x1 @ 80%

2x1 @ 85%

 

Snatch High Pull (focus on keep bar close)

5x2 @ 75%