02.14.14

Fitness
A1. clean pull X 3 X 4; rest 30 seconds
A2. belly-to-wall HSPU X AMRAP-1 X 4; rest 90 seconds
B. L-sit X 5 hard efforts; rest as needed

Performance
A.Open 11.6
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups...
B. row and/or run @ Z1 for 10 minutes

02.03.14

Fitness
A. In 12 minutes, work to a heavy 5 rep snatch grip deadlift.
B1. L-pull-ups X 1-5 X 4; rest 30 seconds
B2. ring superman roll-outs X 3 (w/2 second hold @ bottom) X 4; rest 75 seconds

Performance
A. AMRAP in 7 minutes for snatches
150 double unders
then, with time remaining--
snatch 135/95
*any accepted form of snatch is fine (power, “full,” etc.)

rest 10-15 minutes b/t ‘a’ and ‘b’

B. row 1k for time