April 21, 2012 – Competition (April 27)

Workout of the Day
A.
Three sets for times:
Muscle-Ups x 7 reps
Rest 2 minutes

B.
Take 8-10 minutes to play with 100/70 lb dumbbell snatch

C.
Five sets of:
5 Burpees
50 Meter Sprint Out
Touch the ground with two hands
50 Meter Sprint Back
6 DB Snatches (3 each arm)
Rest 60 seconds

D.
For time:
30 Back Squats (135/95 lbs)
40 Pull-Ups
20 Shoulder to Overhead (135/95 lbs)
30 Front Squats (85/65 lbs)
20 Pull-Ups
20 Shoulder to Overhead (85/65 lbs)
20 Overhead Squats (65/45 lbs)
10 Pull-Ups

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Jason N
Jason N
April 21, 2012 11:39 pm

A) Rx’d unbroken

B) 100’s done with a split snatch

C)Skipped

D) 11:00 @ 85% effort

Minor tweak of back when doing the DB snatch so i had to dial it back

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