Monday 150427

We had a great time at the first Western Amateur Grid League Competition on Saturday. We won all 9 races and came away with some sweet hats! :-) The next competition is in June or July and we will be participating in that one as well. I'd love to see another team or two participate in this fun new format. Each team need 4 guys and 4 girls.

EMOM for 10:00:
2 Squat Snatch

"GI Jane"
100 Burpee Pull ups
Ideally, bar is 12" above standing reach.

Competition:
A. Three rounds not for time of:
50 Double-Unders
12 Alternating Pistols
B. Eight sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.
C. Back Squat @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
D. (OPTIONAL IF TIME PERMITS)
Three sets of:
Snatch-Grip Romanian Deadlift x 6-8 reps @ 3010
Rest 90 seconds
GHD Sit-Ups x 20 reps
Rest 90 seconds