11-30-2015

Lift:

Every 90s

1 Clean & Jerk for 18mins

Sets 1 - 6 starting 75% adding 10/5# every set

Sets 7 - 12 add 5# every 2 sets

Cycling:

0 - 1:00
3 Bar Muscle Ups every 20s

2:00 - 4:00
5 Chest to Bar Pull Ups every 20s

4:00 - 7:00
7 Pull-ups every 20s

- rest 2 mins -

1 Max Effort Set Thrusters 65/45#
- must do a min of 50 thrusters -

WOD:

AMRAP 12

3 Squat Snatches 155/105#
5 OHS
7 H.O PU
9 WB
11 Pistols Squats

Notes: Goal is move at an 85% pace going unbroken on every movement with no more that 10-15s rest b/w movements

Post WOD: Assault Bike for 20mins at 70% 

EaDo Elite Athlete and Coach Shane Rojas with Annie Thorisdottir and Katrin Davidsdottir