9/11/15

9/11/15

 

1. Conditioning (Start by :15)
AMRAP 10:
10 SDHP (III-115/80, II-95/65, I-75/50)
10 Bar Over Burpees

2. Squat (Start by :30)
EMOMx10: 1 Back Squat, across

3. Rowing/Skill Work (Start by :45)
Not for time:
750m Row
75 Double-unders (2:1 SU)
500m Row
50 Double-unders
250m Row
25 Double-unders

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LEVEL III-
1. Snatch Wave (Start by :15)
Min 1: 60# under PR
Min 2: 50# under PR
Min 3: 40# under PR
Min 4: 30# under PR
Min 5: 50# under PR
Min 6: 40# under PR
Min 7: 30# under PR
Min 8: 20# under PR
Min 9: 30# under PR
Min 10: 20# under PR

2. Clean & Jerk (Start by :30)
E2MOM x 5:
Power Clean + Push Jerk + Split Jerk

3. Rowing/Midline Accessory Work
Not for time:
1,000m Row
50 GHDSU
750m Row
35 GHDSU
500m Row
20 GHDSU