141210 – Fear

fear

Outlaw

BBG

1) 10min.  1x High Pull (from floor) + 1x Hang Snatch (power position) – work to a max complex for the session (no more than 5 heavy attempts)

2) 10min.  1x Hang Clean (power position) + 1x Front Squat + 1x Jerk – work to a max complex for the session (no more than 5 heavy attempts)

BB Cycling

E2MOM.  2xME UB Cleans (full squat – from the floor) @ 85% (of max Clean)

Strength

E90S for 5 sets. 2x Push Press + Hold (3 count lockout hold overhead) AHAP

Conditioning

1) 100 Double-Unders for time.

*Rest 60sec between 1 & 2.

2) 7:00 AMRAP of:

5x MUp or 10C2B
10x (alternating) Front Rack Lunges @ 115/75#
15x Push Press 115/75#

 

CFV Wed WOD

Take ~10min each to set a 1RM for each of the following…

Pause OH Squat (full3 sec in rock bottom)

Snatch Balance

Snatch (full squat)

then for time…

“Annie”

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