Thursday January 7, 2016

  
GPP

With a Running Clock:

2 RFT:

• 30 Wall Balls, 20/14
• 15 C2B Pull ups

At the 7:00

2 RFT:

• 24 Wall Balls, 20/14
• 12 C2B Pull ups

At the 14:00

2 RFT:

• 18 Wall Balls, 20/14
• 9 C2B Pull ups

B) 4×6 unbroken power cleans 

STRONG

Use one barbell and change weights during rest period.

• 4 Snatches + 8 CJ, 155/105 (65% Snatch) 2 min rest
• 3 Snatches + 7 CJ, 185/135 (75%) 2 min rest
• 2 Snatches + 6 CJ, 205/145 (85%) 2 min rest
• 1 Snatch + 5 CJ, 225/155# (90%)

Rest 4 minutes

• 1 Snatch + 5 CJ, 225/155, 2 min rest
• 2 Snatches + 6 CJ, 205/145, 2 min rest
• 3 Snatches + 7 CJ, 185/135, 2 min rest
• 4 Snatches + 8 CJ, 155/105