12/9/16

1. Snatch
65%/3
70%/3
75%/3
80%/2
85%/1
90%/1
(80%/1)3

120,130,140,150,160,165,150

2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
80%/2
85%/1
90%/1
(80%/1)3

160,170,185, 195, 210, 220, 195

3. Back Squat
(83%/3)8

250 (2min between sets)

4. Conditioning
Bar muscle ups

6-5-4-3-2-3-4-5-6

All ub

5. Metcon

For time:

800m run

3 ttb

6 CJ (135/95)

6 ttb

9 CJ

9 ttb

12 CJ

12 ttb 

15 CJ

15 ttb

Time: 11:12

CJ in singles, ttb ub. Run was conversational.