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Wednesday 141203


Love the face Amber! Certainly we've all been there before...
Fitness
A. Snatch: Build to AHAP in 10min
B. EMOM x10: 1 power snatch + 3 OHS
+
4 RFT:
5 Power snatch, 95/65lb
7 Burpees to 6" Target
9 C2B
7 Burpees to 6" Target
5 Power snatch, 95/65lb

Notes: 12 min cut-off. Yes, because each round starts and ends with power snatches, you'll actually do 10 in a row as you finish one round and start the next. Also, ideally, the pull-up bar that you use for your target burpees is also the bar that you use for your pull-ups. Lastly, if there are any monsters out there that want to upgrade the weight to 115/75 or (maybe) even 135/85, we'd love to see it! Record time and load used for 4 rnds on the board.

Performance

8min 85% effort:
Row 150m
5 PS, 135/95lb

rest walk 3mins


8mins 85% effort:

8 box jump step-down, 24/20″
5 HSPU
5 CTB pull-ups

rest 3mins


8mins 85% effort:

30 DU
5 burpees
8 walk lunges

rest 3mins


8mins 85% effort:

Row 150m
6 ring dips
6 wall balls 20/14# 10′ target

Notes:
- record rounds and reps completed for each piece to whiteboard
- Note that first and third part are same as last week and second and fourth part are only slightly different, for comparison
- J-Earley: 6, 6+8, 7+30, 5+16

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