08/17/2015

Clinton Hill – The Outlaw Way

BBG

1): Paused Snatch (Paused Snatch First Pull + 1 Paused Snatch (3 sec )

1 Paused Snatch First Pull + 1 Paused Snatch (3 count pauses at knee) – work to max for the day

Strength / Skill

3a): Muscle-Up + Strict Ring Dips + ME UB Muscle-Ups (1 + 5 + UB)

Rest 2:00min

Push Jerks + Jerk Grip OHS (3 + 2 )

WOD

Rest exactly 1:00 between #1 and #2.

Metcon (2 Rounds for reps)

1) 10:00 AMRAP at a moderate intensity (80% RPE):

50 6″ Target Burpees

50 Thrusters 65/45#

2) 5:00 AMRAP (all out effort) of:

20 6″ Target Burpees

20 Thrusters 65/45#