Tuesday 150922

Caption this photo in the comments.

Snatch- Heavy Single

AMRAP in 8:00:
40 Box Jumps, 24"
20 Overhead Squats, 95#
30 Box Jumps
15 Overhead Squats
20 Box Jumps
10 Overhead Squats

If you finish the round at 95#, add 10# to each side and start again. If you finish the round at 115#, add 10# to each side and start again.

Score total reps completed. Full round=135 reps

Competition:
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – use slightly more load or bump your hands narrower than you had last week)
B.
I.
Every minute, on the minute, for 5 minutes:
High Hang Snatch x 1 rep @ 70%
(perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)
Rest 60 seconds, and then…
II.
Every minute, on the minute, for 5 minutes:
Snatch from 2″ Below the Knee x 1 rep @ 75-80%
(always start with a full snatch deadlift, then slowly descend to 2″ below the knee, pause, then snatch)
Rest 60 seconds, and then…
III.
Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 80-85%
C.
Five sets of:
40/30 Calories of Assault Bike
7/5 Ring Muscle-Ups
Rest 90 seconds
*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.