December 26, 2015: Competition

Complete in Order

Strength:

A) EMOM x 5 min: 1 Empty Barbell OH Duck Walk x 30ft B) Snatch: 60/2, 70/2, 80/2, 85/1, 90/1, 95/1, 100+/1

C) CJ: 60/2, 70/2, 80/2, 85/1, 90/1, 95/1, 100+/1

D) BS: 60/2, 70/2, 80/2, 85/2, 88/2*3 sets

Skill

A)11 min. AMRAP – 50 UB DU – 8/10 UB HSPU (Open Standard) – 50 DU – 6/8 UB Bar MU – 50 UB DU – 50 ft. UB HS walk *Any break in any movement = 4 6" target burpees before restarting B) 4 min. Tabata – Hollow rocks

Conditioning:

AMRAP in 10 min: 30 Deadlift (135/95) 15/12 Cal Assault Bike 25 Deadlift (185/125) 15/12 Cal Assault Bike 20 Deadlift (225/155) 15/12 Cal Assault Bike 15 Deadlift (275/185) 15/12 Cal Assault Bike 10 Deadlift (315/225) 15/12 Cal Assault Bike Max rep DL @ 345/255