9/25/12

Part 1

OLYMPIC

1a. Power Snatch + Snatch – 6 x 1+1 (work from 65% to 75% in sets of 2)
120, 123, 130, 133, 135, 140

2a. Power Clean + Power Jerk – 5 x 1+1 (75%) - 190

STRENGTH

3a. Banded Deadlift – 4 x 3 (moderate; fast) - 135 w Black bandsx2, 155x2 Black

[4a. Strict Press 4 x 5 (heavy) - 115, 135, 145, 150, 155

[4b. Pendlay Row – 4 x 5 (same as strict press)

GYMNASTICS

8min Alternating EMOM:

3 Muscle-ups + AMRAP Double-unders
R1: 45
R2: 38
R3: 28
R4: 26


7 HSPU (2” deficit) + AMRAP Double-unders
R1: 17
R2: 12
R3: 16
R4: 0 (7hspu)

(if you fail to complete a round, rest one minute and continue)