Work 03.09.2014

Fitness
FIT: Back Squat (3×6; Hit depth or it doesn’t matter, work sets)

FIT: Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
12 Power Snatches (75/55)
12 Thrusters (75/55)
12 Pistols (6/6)
12 Bar Facing Burpees

Competition
COMP: Metcon (AMRAP – Reps)
6:00 Volume Accumulation
1 Strict Pullup
1 Strict Toes to Bar
2 Chest to Bar Pullups
2 Toes to Bar
3 Pullups
3 Toes to Bar
*Does not have to be unbroken. If it doesn’t say “strict”, it’s kipping. Treat as movement quality priority “AMRAP”.

COMP: High Hang Snatch (10:00 window to heaviest single)
From hip at power position, dip and drive must be shallow and vertical.

COMP: Back Squat (3×6; Work sets)

COMP: Metcon (AMRAP – Rounds and Reps)
50 Dubz
12:00 AMRAP
12 Power Snatches (95/75)
12 Thrusters (95/75)
12 Pistols (6/6)
12 Bar Facing Burpees
Then,
50 Dubz
*Dubz are untimed, but must be completed before the workout “starts” and “finishes”.

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