Thursday, March 5, 2015

Snatch ( 7X1 Snatch From Blocks (just above knee))
Clean (5X1 Clean From Blocks (just above knee))
Push Jerk (5X1 Jerk From Blocks (or rack))
First  pull (4X3 Paused Clean First Pull (3 count pause at knee)
Chest-To-Bar Pull-ups (10-15 complete in unbroken sets if possible, )
Metcon (AMRAP - Reps)
12:00 AMRAP of:

20 Power Clean & Push Jerks 135/95#
20 Box Jump-Overs 24/20″
15 Power Clean & Push Jerks 155/105#
20 Box Jump-Overs 24/20″
10 Power Clean & Push Jerks 185/125#
20 Box Jump-Overs 24/20″
5 Power Clean & Push Jerks 225/155#
20 Box Jump-Overs 24/20″

*If all reps are completed, repeat the final round (5 PC&PJ/20 BJO) for the remainder of the 12:00.

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