8/5/2014
Tier 1
A) Hang Power Snatch 5×3
B) EMOM 5
5-7 Burpees + 5-7 Ring Rows
C) 4 Rounds For Time:
200m Run
10 DB Snatch (Alternating)
10 Box Jumps
Tier 2
A) Hang Snatch 5×3
B) EMOM 5
6-8 Pullups + 6-8 Burpees
C) 4 Rounds For Time:
200m Run
10 Box Jumps 24/20
10 Power Snatches 75/55
Tier 3
A) Snatch 5×3
B) EMOM 5
3 Pullups + 2 C2B + 1 Bar Muscle Up
C) 4 Rounds For Time:
200m Run
10 Power Snatches 95/65
10 Burpee Box Overs
Competitor
A) Snatch – 50%x5, 60%x3, 70%x3, 75%x3x3
B) AMRAP 7
7 Push Press 155/105
7 Back Squats 155/105
7 Burpees Over Bar
C) 4 Rounds For Time:
Prowler Push 160/110
10 OH Squats 115/75
Posted on August 4, 2014, in Uncategorized. Bookmark the permalink. 1 Comment.
5+2 rounds
8:30 on the prowler