5×1 1-Power Clean + 1-Hang Squat Clean + 1 Push Jerk – rest 90 sec (heavier than last time)
then…
For time:
– 800 m Run
– 50 KB Swings
– 30 Hang Cleans (155/105)
– 800 m Run
WOD
High Bar Back Squat
– Take 15 min to work up to a new 1RM
*Compare to Sep. 17th
then…
Five rounds for time:
– 15 Wallballs
– 10 Toes 2 Bar
– 100 m Sprint
*2 min rest
Push Press
– Build to a 1RM in 15 min
then…
“Grindy”
– 30 Clean & Jerks (135/95)
* Every time the barbell rests on the floor, perform 2 rounds of Cindy.
7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heavy but technically sound, rest 60 sec
*compare to 8/24/12
then…
4 rounds for TOTAL working time:
– 100m sprint
– 10 Pistols
– 50 Double-Unders
*Rest 2 minutes…