8 September 2015

 

Skill

EMOM 10

Min1 L3-10 Sec L Sit or hold/L2-15 Sec support hold/L1-10 Sec Dip support hold

Min2-10 Step Ups with Weight

WOD

21-15-9

Power Cleans

Ring Dips

On Ramp: Hang Power Clean, choose weight

L1: 65/35#

L2: 95/65#

L3: 135/95#

Rest till 10 min mark then

15-12-6

Deadlift

HRPUs

On Ramp: choose weight

L1: 115/85#

L2: 185/135#

L3: 225/155#