20170707

20170707:

Granite Games, Team of 3 Qualifier – Workout 1

Find a 3RM OHS, 5RM Front Squat or 7RM Back Squat

Then,

Granite Games, Team of 3 Qualifier – Workout 2

10 Minute AMRAP:
1000m Row
Max Wall Ball Shots (20lb-10ft/14lb-9ft)

Comp:
1. Snatch: 3×60, 3×65, 3×70, 2x3x75

2. Clean & Jerk: 2+1×60, 2+1×70, 2×2+1×75

3. Back Squat: 5×77, 1×82, 5×77, 1×85, 5×77, 1×87

4. Gymnastics Conditioning
6 Strict Deficit HSPU
Rest 1:00
5 Strict Deficit HSPU
Rest :45
4 Strict Deficit HSPU
Rest :30
3 Strict Deficit HSPU
Rest :15
3 Strict Deficit HSPU
*Doesn’t have to be unbroken

5. Conditioning
3RFT:
75 DU
50 Air Squats
25 Calorie Row

6. Midline (Anterior)
8 x :20 on / :10 off
GHDSU Hold

7. Midline (Posterior)
3 x 1:00 on / 1:00 off
D-Ball Hold (150/100)

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