Thursday, 10-22-15

Strength/Skill – Snatch Balance 60×2 65×2 70×2 75×2 80×2 12-9-6 Hang Squat Snatch 135 Weighted Pull-ups 20/10 If NOT doing RX’D your rep scheme is 21-15-9

Warm up 3 RDs 10 BB Power Snatch 5 OHS 10 Ring Row E2MOM for 10 min 2 Sq. Snatches start @ 65% 1 RM and build For time: 100 Pull ups 100 k2e 400′ 2-KB Front Rack Walk 53/35 100 Push Press 95/65 * Complete in any order, in the fastest way you can*…

Murph is Saturday, May  27. Please sign up for BBQ.   Strength: Every 90 sec: 1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure. 15 min AMRAP 10 Hang power cleans (135#/95#) 20 Wall Balls 20/14 30 Mountain Climbers 40 Sit Ups

For time: 90 Double-unders 9 Ring Muscle-ups 9 Squat Clean Thrusters, 65/45-lb. dumbbells 80 Double-unders 8 Muscle-ups 8 Squat Clean Thrusters 70 Double-unders 7 Muscle-ups 7 Squat Clean Thrusters 60 D/U’s 6 M/U’s 6 Squat Clean Thrusters

Deadlift-9 sets 1×3 @ 75% of 1 RM 3×3 @ 80% 3×3 @ 85% 3×3 @ 90% 3 RFT 30 Double KB hang Snatch 40/25 30 Double KB Front Sq. 40/25 *20 min Cap*

Master’s Online Qualifier: 21-15-9 reps for time of: Shoulder-to-overheads, 135 lb. /95 Chest-to-bar pull-ups 10 min Cap 5MIN REST Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25…