March 11, 2013

Oly:
1) Squat Clean / Jerk – 2×3, 2×2, 2×1, EMOM (@165#)
Notes: The first four sets need to be unbroken with a catch in the hang and touch and go for the multiples. Increasing weight on each set.
2) Front Squats – 3×5, heaviest possible, EMOM (185-205-225-225-235)
Gymnastics:
1) UB Toes to Bar – 1×12, 1×10, 1×8, 1×6, 1×4, 1×2, EMOM
2) Wall Balls – 1×20, 1×15, 1×10, EMOM

Conditioning:
AMRAP- 2 minutes of:
165/110 pound Squat clean
165/110 pound Jerk
-1 minute Rest-
AMRAP- 14 minutes of:
15 Box Jump 24/20″
12 Push Presses 115/75
9 Toes-to-Bars
-1 minute Rest-
AMRAP- 2 minutes of:
165/110 pound Squat clean
165/110 pound Jerk
Did 7/8+13/6 RX