Sunday, December 15, 2013

Monday - WOD 299 - Clean it, Jerk it, Snatch it


We have finally finished our 8 week strength cycle. Now it is time to max it out to see if we have any PRs on the Clean and Jerk and the Snatch.

I am excited to see.

Strength:
20 minutes to find a 1RM on
Clean and Jerk
Snatch

WOD:
Pick 2 of the following

A. (7 min Cap)
Chasing Isabel
30 Snatches 135/95
200 meter run after every 10 reps

B. (7 min Cap)
Dianne Ladder
Handstand Push ups
Deadlifts 225/285
1 hspu/1 deadlift
2 hspu/2 deadlifts
3 hspus/3 deadlifts
and so on until 7 min cap

C. (7 min cap)
Frelen (fran/helen)
21-15-9
Kettlebell Swing
pullups
each round Starts with a 400 meter run

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