Friday: Feb 9, 2018

Warm - up

5:00 Row or Bike

then

Warm up to a moderately heavy Squat Clean

then

3 Rounds of

3 Chest to bar

5 Snatches @ 95/65

Round 1: 85%, R2: 90%, R3 @100%

Rest 7 to 10 Minutes

then

RX'ed

Prior to 8:00, complete:

3 rounds of:

  • 6 Chest to Bar Pull-ups

  • 6 Squat Snatch (M=95lbs, F=65lbs)

Then, 3 rounds of:

  • 7 Chest to Bar Pull-ups

  • 5 Squat Snatch (M=135lbs, F=95lbs)

*Prior to 12:00, complete 3 rounds of:

  • 8 Chest to Bar Pull-ups

  • 4 Squat Snatch (M=185lbs, F=135lbs)

*Prior to 16:00, complete 3 rounds of:

  • 9 Chest to Bar Pull-ups

  • 3 Squat Snatch (M=225lbs, F=155lbs)

*Prior to 20:00, complete 3 rounds of:

  • 10 Chest to Bar Pull-ups

  • 2 Squat Snatch (M=245lbs, F=175lbs)

Prior to 24:00, complete 3 rounds of:

  • 11 Chest to Bar Pull-ups

  • 1 Squat Snatch (M=265lbs, F=185lbs)

*If all reps are completed, time cap extends by 4 minutes.

Tags: