Wednesday 07222015

Kristaps Simsons-2015072203055554_RF

Watching the Teen Division Events. After watching both events… this years Games are going to be crazy!

A) BB Gymnastics:
1) Hang Power Snatch (from hips) – 5 x 3 – AHAP
2) Hang Power Clean (from hips) – 5 x 3 – AHAP

B) Strength:
Shoulder Press – warm up, 5@75%, 5@80%, 5@85%

C) Met-Con:
5 minute AMRAP of:
5 Strict Pull Ups
4 Box Jumps (24/20)
3 HSPU (Strict)
2 Squat Clean (155/95)
1 Thruster (155/95)
– Rest 1:30 minutes –
Perform a 7 minute AMRAP of Same as Above (Start with Box Jumps)
– Rest 1 minute –
Perform a 5 minute AMRAP of Same as Above (Start with HSPU)
– Rest 30 seconds –
Perform 3 minute AMRAP of Same as Above (Start with Squat Clean)

D) Pain WoD:
9-6-3
Front squat (225/145)
Burpee muscle-ups
-Rest 2 minutes-
12-9-6
Front squat (185/115)
Ring dips
Rest 2 minutes
15-12-9
Front squat (135/95)
CTB pull-ups

E) Conditioning:
Row 2k for time

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