9.30.16

Good Luck to all of our competitors that will be competing this weekend in West Ashley at “Integrity’s Revenge”! If you have a moment stop in Saturday or Sunday to cheer on fellow athletes!

Back squat (20min Timeframe)
2×3@70%
2×2@80%
3×1@90%

2 Partner Teams (split work as needed)(must tag hands before switching)

17min AMRAP:
20 S2O (115/85)
20 Pistols (band mod/or 2xairsquats)
20 Pullups
20 Wallballs (20/14)
-modify as needed

9.28.16

15mins Muscle Up Skillwork
(If proficient with muscle ups complete 15-30 MU)
(If still working on MU work transition drills, pulls, hips to rings, static holds)

5 RFT:
400m Run
10 Squat Cleans (135/95)
– Modify as Needed
– 22min Time Cap

9.26.2016

6 sets: 1 power snatch + 1 squat snatch (build to a heavy set starting at 60% of snatch max)

For time:
10 CTB pull ups
20 OH lunges (in place, 45/25 plate)
20 CTB pull ups
40 OH lunges
10 CTB pull ups
20 OH lunges
*10 min time cap