Monday 04.09.2017

Holiday Hours 9-Noon
Scaled) "Mighty Mouse"
AMRAP 18:
30 Thrusters 75/55
30 Box Jumps
30/21 Calorie Row
30 Hanging Knee Raises
Rx) "Mighty Mouse"
AMRAP 18:
30 Thrusters 95/65
30 Box Jumps 24/20
30/21 Calorie Row
30 Toes to Bar
Comp) 1) Snatch Skills, A: Pause Overhead Squat, build to 75% of best Snatch
B: Snatch Balance, 5x3 building
C: 8 sets: Pausing Snatch Pull + Squat Snatch + OHS
(54/54/59/59/64/64/69/69%)
2) Jerk Skills, A: Pausing Jerk Drive, 5x3
B: Pausing Split Jerk, 5x2 (55/59/63/68/73%)
3) Back Squat, 10-8-6-8-10 (63/68/73/68/63%)
4) Body Armor: 4 sets: 5 Strict c2B Pull ups
10 DB Bench Press
:15 L-sit holds
20 Banded Good Mornings