Tuesday 6-30-15

Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs 24/20 100 Power Snatches 95/65 100 Thrusters 95/65 100 Chest to Bar Pull-ups 100 Thrusters 95/65 100 Power Snatches 95/65 100 Box Jump Overs 24/20 100/75 Calorie Row *30 min cap*

Skill – Power Snatch Five rounds on the 3:00 interval for max reps of: 400m Row Power snatches, 95# (65#) Rest 1:00 You must complete one 400m row each round and your score for the round is the number of power snatches you complete with the remaining time. Spring Salad          …

MetCon: AMRAP – 22 Min 22 Double Unders 11 Deadlifts, 185/135lb 22 Push Ups 11 DB Hang Squat Cleans, 35/25lb These are good hang squat cleans, except we are not going to drop them as fast as she does. We will receive and hold for a one – one thousand.

Strength/Skill: Back Squat: 50%x5, 60%x5, 65%x5, 70%x5, 65%x5 – rest 90 sec between sets Three rounds for time of: 10 Strict handstand push-ups 15 Strict ring dips 20 Strict push-ups 25 Strict pull-ups

Back Squat 5×5 @ 60% It should be towards the lighter side. 5 RFT – 4 Sq. Clean 185/135 3 Push Jerks 185/135 2 Rope Climbs 2:1 *13 min Cap*

  0:00 – 10:00 complete “Annie” 50-40-30-20-10 D/U Sit Up 10:00 – 40:00 with a partner complete “Maggie” 5 RFT 20 HSPU 40 Pull Up 60 Alt. Pistols