20181222

Weightlifting:

Snatch - 3x1@85, 1@88, 1@91, 1@94

Clean - 1@79, 1@82, 1@85, 1@88, 1@91, 1@94

Jerk - 5@94

5x2@85%

‍

Crossfit:

Power Puff

For Time:

30 Toes to Bar

500m Row

15 Power Cleans (175/115)

1000m Row

15 Power Cleans (175/115)

500m Row

30 Toes to Bar

‍

Comp:

Back Squat

1 Attempt to Establish:

20-Rep Max

A strong area to be inside of a 20-Rep Max attempt is in the 72-77% range.

‍

Rope Climb Conditioning

For Time:

10 Rope Climbs

‍

Power Puff

For Time:

30 Toes to Bar

30/21 Calorie Assault Bike

15 Power Cleans (175/115)

60/42 Calorie Assault Bike

15 Power Cleans (175/115)

30/21 Calorie Assautl bike

30 Toes to Bar

‍