Wednesday, 8-28-19

Strength/Skill – Snatchgrip Deadlift 5×3 Fran 21-15-9 reps for time of: 95-lb. thrusters Pull-ups

For time – 200 D/U 3:1 1 mile Run 50 Wall Ball 20/14 25 Burpee 10 ring M/U ( 20 Pull Up & 20 Dips)

12 min EMOM – Not TnG. Work Technique Min 1-4: 2 Sq. Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 Sq. Clean & 1 Jerk 60-72.5% Min 8-9: Sq. Clean & Jerk 72.5-80% Min 10-12: Sq. Clean & Jerk 80%+ ( NOT TnG on the doubles, set up every time to have each rep…

10 Min EMOM2 Push Presses + 1 Push JerkWork up to a heavy complex 2o min AMRAP 10 Alt DB Step Ups – 24/20 50/3510 Calorie Row25 Shoulder Taps15 Alt DB Step Ups15 Cal Row25 Shoulder Taps20 Alt DB Step Ups20 Cal Row25 Shoulder Taps….. Add 5 reps to the DB Step Ups and 5…

Strength/Skill – Power Snatch WOD 12 minute AMRAP of: Partner 1 performs: 10 power snatches with 55% of 1 rm max Partner 2 performs as many goblet squats with (53#/35) as possible until partner 1 completes all 10 reps Partners then switch. Team who completes the most goblet squats wins!!

We will be judging the Open Friday night and Saturday. We will be closed Sunday.   15 min EMOM Min 1 – 15 Hollow Rocks Min 2- :45 2-KB Front Rack March 70/53 Min 3- 20 Sit Up Every 4 min for 24 min 12 DB Front Squat 50/35 12 Burpee over the DB’s 12…