REMINDER – NO 6am CLASS TODAY!!

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Strength:
Work to a heavy power snatch

WOD:
5 minutes max reps Clean & Jerk (225 lb./135 lb.)

Rest 3 minutes, then 5 minutes max reps Clean & Jerk (205 lb./115 lb.)

Rest 3 minutes, then 5 minutes max reps Clean & Jerk (185 lb./105 lb.)

Post reps to comments.

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LEANFIT:
7 rounds for time of:
200m Row
20 Russian twists
10 Row to press out (35 lb./26 lb.)
10 second Ring hold
20 Lateral box step overs

Post time to comments.

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DE:
Every minute on the minute for 20 minutes, do:
1 Power clean (155 lb./105 lb.)
3 Strict pull-ups
5 Slam balls

Run 1 mile following 20 minute EMOM. Post mile time to comments.

Media:
Friday WOD, November 24, 2017