Thursday 2015.08.27

Deadlifts galore!

BBG (off)
A) Snatch
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)

B) L-sit
5 x 30 sec


Strength/WL
Snatch
3-3-3-3-3


Conditioning
"Fran Gots Hops"
21-15-9 reps for time of:
Box Jumps, 30"/24"
Pull-ups or Supine Bar Rows

There is a 6:00 cap on this workout, so scale accordingly. For the pull-ups, you want to get that first set of 21 pull-ups unbroken, so choose your scaling with that in mind. At 2:00 after the cap, we will start the following:

3 rounds for time of:
5 Burpees
10 TTB or 15 Sit-ups
10/30/50 Double-unders

5:00 cap. For your double-unders, choose either 10 reps, 30 reps, or 50 reps - you will perform that number of reps each round (for respective totals of 30, 90, or 150 double-unders total). To be eligible for the 30 or 50 rep option, you should be able to get either 15 or 25 double-unders unbroken, respectively.

Compare this double metcon to 2014.08.09.


Finale
Mob your shoulders for at least 2:00/arm.