10/7/15

10/7/15

 

 

1. Snatch
30 Snatches at 75% of 1RM

2. Conditioning
“Heather’s Hot Mess”
Teams of 2, AMRAP 30:
9 Muscle ups (Scale: 18 Dips)
9 Thrusters, (III-165/115, II-140/100, I-115/80)
9 Deficit HSPU 6/3″ (Scale: No deficit or Pike Push Ups on box)
9 Power Cleans, (same weight)
9 Bar Muscle ups (Scale: 18 Pull Ups)
9 Jerks, (same weight)
9 Pistols (9 each leg)
9 KBS, (70/55)
100′ HS Walk (Scale: 50 Handstand or Pike Shoulder Transfers)

COACHES NOTE: The scale is just transferring weight and attempting to pick hand off ground either in handstand or pike position)

Mid-line Accessory Work for All (Overtime)
Accumulate 3 minutes in a L-sit.

LEVEL III:
All of the above then add

3. Front Squats 3x3