Friday, December 30, 2016

Posted: December 30, 2016 by jmdimitri in WOD

For Time:

14-12-10-8-6-4-2

Alt DB Snatch (35/55)

Box Jumps (20/24)

T2B

200m run/row

Finisher: 

3 Rds 

20 Banded Straight Arm Lat Pulldowns 

20 Alt DB Lunges 


Oly 6pm

Snatch

2 sets x 1 rep @ 80%

80% of your one rep max snatch.

.

Clean and Jerk

1 set x 2+2 reps @ 80%

2 cleans + 2 jerks. 80% of your one rep max clean and jerk.

.

Clean High Pull

3 sets x 2 reps @ 105%

105% of your one rep max clean.

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