Friday the 17th

clean1-1

I.
40 Bar Facing Burpees

II.
5×5 Front Squat @80%
Then
5×1 Split Jerk @90%+

III.
AMRAP (17)
15 Power Snatch 135/95#
15 Calorie Row
40 Double Unders
12 Power Snatch
10 Calorie Row
40 Double Unders
9 Power Snatch
15 Calorie Row
40 Double Unders
6 Power Snatch
10 Calorie Row
40 Double Unders

***
IV.
AMRAP (14)
6 Bar Muscle Ups
8 Calorie Bike
Rest :60

V.
5 Minutes after IV.
10 Minutes to find a 3RM Overhead Squat

VI.
3 Rounds (NFT)
10 Dislocates
10 Flys (5/2.5#)
08 Step-ups (20″)

 

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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit government island, Olympic Weightlifting, strength & conditioning, WOD

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