Saturday 1/6/18 - Dumbbell Work

MAIN WOD

M-1: Clean & Jerk

(1) 8:00 to find heavy single for the day

--2:00 Transition--

(2) 8x1 on 0:45, use 80-85% of today's single

Notes:

(1) "Heavy single for the day" is not a max. Take a good heavy set and move on.

(2) The task is to make all 8 reps, not to use the heaviest weight possible. Reduce the prescribed load as necessary to ensure consistency.

M-2: 3 Rounds For Time:

15 Dumbbell Thrusters, 50#/35#

150' Shuttle Run ↓↑↓

12 Chest-to-Bar Pullups

150' Shuttle Run

L2: 35/20#, Pull ups

L1: 20/10#, Jumping Pull ups or Ring Rows

Extra Credit:

Assault Bike:

6 Sets:

0:45 @ 10

3:00 Rest