20170904

The gym will only be open today from 9:00 am – 11:00 am for open gym.

20170904:

Power Snatch: 3×60, 3×70, 2x3x75

Then,

For Time:
30 Thrusters (95/65)
30 Box Jump Overs (24/20)
30 Toes to Bar
60/40 Calorie Row
30 Toes to Bar
30 Box Jump Overs (24/20)
30 Thrusters (95/65)
Time cap: 18:00

Comp:
1. Power Snatch
60%/3
70%/3
(75%/3)2

2. Snatch Grip Dead Lift
(85%/5)5
3 Second Pause in Power Position

3. Back Squat
Work to a Heavy Single

4. Gymnastics Conditioning
3 sets:
In a 2:30 window, complete:
1:45 of “paced” Ski Erg [1200 cal/hr (men) 850 cal/hr (women)]
Max Muscle-ups in remaining 45 seconds

5. Conditioning
For Time:
30 Thrusters (95/65)
30 Box Jump Overs (24/20)
30 Toes to Bar
60/40 Calorie Row
30 Toes to Bar
30 Box Jump Overs (24/20)
30 Thrusters (95/65)

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