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


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