Saturday 7-20-19



OPEN ATHLETE


tttTD11
15 minute AMRAP
75/50 cal row buy-in

In remaining time
15 lateral burpees over the rower
12 double DB power snatch (55/35#)
9 bar MU

Report score to IG.
Report comprehensive results to comments.


SANCTIONAL ATHLETE

AM
tttTD11

15 minute AMRAP
75/50 cal row buy-in

In remaining time
15 lateral burpees over the rower
12 double DB power snatch (55/35#)
9 bar MU

Report score to IG.
Report comprehensive results to comments.

PM
Active recovery stretching/movement work 60-90 min


SCALED


15 minute AMRAP
75/50 cal row buy-in

In remaining time
15 lateral burpees over the rower
12 double DB power snatch (55/35#)
9 strict pull ups
9 ring push ups

Report score to IG.
Report comprehensive results to comments.


S&C

A. Weighted pull ups; 2-3x5; rest 2 min
B. Bench press with chains; 5x5; rest 2 min
C. Bent over supinated barbell rows; 8-10x4; rest 2 min
D1. Laying barbell tricep extensions; 10-12x4; rest 90 sec
D2. Isometric hold at top of ring row with supinated grip; amsap x4; rest 90 sec
E. Strict pull up on rope; amrap unbroken x6; rest 2 min (switch the top hand per set)
+
Bike 15-20 min easy cool down