Tuesday, 12/31/13


Strength:

A) Snatch to max in 12 min (allow for 2 misses at 90% or above)

  • Attempt 1 = 85#
  • Attempt 2 = 90#
  • Attempt 3 = 95#F
  • Attempt 4 = 95#F
  • Attempt 5 = 95#
  • Attempt 6 = 100# — https://vimeo.com/83384063

Skill:

A1) Close Grip Bench Press: 1×10, 2×8, rest 60 sec between
A2) Seated Sled Pull: Pull Weighted sled 50 feet AHAP THAT DOESN’T ALLOW YOU TO USE YOUR BACK: 3 Sets, rest 60 sec between — combined enough straps/ropes for only 43 feet

  • 65#/25#
  • 75#/40#
  • 80#/40#

Conditioning:

AMRAP in 8 min:
12 Box Jump Step Downs (24/20)
8 KB Swing (53/35)
6 Shoulder to Overhead (115/75)
— Rest 4 min —
AMRAP in 8 min:
24 Double Unders
8 Thrusters (95/65)
12 Toes To Bar

  • 6 rounds + 4 box jumps
  • 3 rounds + 22 double-unders — the T2B really slowed me down; my shoulders were just too shot to keep a steady pace
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