Saturday, October 3, 2015

Competition
Testing
A1) Amrap Pistols.
60s on
60s off.
3 sets.

B1) Max DU's in 60s.

60s rest.

Max DU's in 120s.

C1) Grace.

30 clean and jerks for time.  135/95.  Pick a weight that will allow you to do in less then 4 minutes.

10 min rest. 

C1) 6 min Amrap.

3 T2B
3 Burpees.

8 minute rest.

D1) 8 minute amrap.

2 box jump 20/24"
2 DL @ 185/225

Add 2 reps after each round.  Score is total reps.

Performance
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.

B. 3 Rounds for Time:
Toes to Bar x 2 Drop to Floor - push ups x 2 x 5 reps (some of you will need a box to the side for your push ups).
Front Squats (must clean the bar). x 15 65/95 lbs

C. Trap 3 raises x 5 reps x 3 sets @ 3133

The Flux Way
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.

B. 5 Rounds Not For Time:
QM Gallop x 1 length x 1 direction/second round switch directions
Mr. Tiki Tiki x 1 length
Banana brachiation or slow motion monkey slaps x 10 reps

NOTE: slow motion monkey slaps is the more difficult progression