Conditioning
With a running clock:
On the initial minute, EMOM for 7 minutes:
20 double unders, then
1 clean (full squat) + jerk (split or power) @ moderate/heavy weight
On the 10th minute, EMOM for 7 minutes:
20 double unders, then
1 snatch (full squat) @ moderate/heavy weight
Note: On both the clean & jerk and snatch, use a challenging weight. Recommended percentages of 1RM are 72-78% of Saturday’s (11/17/12) max.
On the 20th minute, 7 minute AMRAP
20 thrusters @ 95/65#
20 pull-ups
20 burpees
On the 30th minute, 7 minute AMRAP,
row 250 meters
15 clapping push-ups
On the 40th minute, 7 minute AMRAP
5 muscle-ups
10 wall balls 20/14# to 10′
15 Abmat sit-ups
