10.10.2017

SWOD
12 EMOM
3 Minutes then rest 1 minute and reload bar
First 3 minutes:
Clean + Split Jerk @ 70% of Clean and Jerk weight
Rest 1 Minute
Next 3 Minutes:
Clean + Split Jerk @ 80% of Clean and Jerk weight
Rest 1 Minute
Final 3 Minutes:
Clean + Split Jerk @ 90% of Clean and Jerk weight

WOD
12 Minute AMRAP
2 C2B Pullups
1 Squat Clean
4 C2B Pullups
2 Squat Cleans
6…3
8…4
And so on
Clean weight = 185/125

SPARTAN
30 Minutes
AMRAP
200 Meter Row
10 Meter KB Farmer Carry Walking Lunge
10 Double KB Deadlifts
10 Burpees
KB Weight = 53/35

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