Tuesday 8-4-15

Happy New Year!! Closed today!!

For time: 21 deadlifts, 225 lb. /155lb 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb./205lb 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min.

Warm up 2 RDs 10 Air Squat :30 Squat Hold 10 KBS 10 Banded Squats 12 min to complete: Back Squats 5×2 @ 80% 3×2 @ 85% 1×2 @ 90% 1×1 92.5% 3RFT: 50 Air Squats 40 KBS 53/35 30/25 Cal Row *20 min cap*

Strength: 8min EMOM 3 Deadlifts @ 70%   Granite Games 2017 Online Qualifier 12 minute AMRAP 10 hang squat clean (135/95lbs) 10 alt. front rack reverse lunges in place (135/95lbs) 20 chest-to-bar pull-ups

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

  15 min to establish heavy complex of: 1 Hang Sq. Snatch + 2 Power Snatch + 2 Sq. Snatch 20 min AMRAP 50 D/U 3:1 40 DB Snatch 50/35 30 Walking Lunges w/ 1DB 50/35 15/12 AAB Cal