130917 ~ Curtis P is back!!

Skill

a) 10 min to establish 1RM 3 Position Snatch (Floor, Hang, Hip)

then..

b) EMOM x 3 min

1 - 3 Position Snatch @ 90 - 95% of above.

then...

c) Every 90s x 5 min

5 Snatch Grip Dead Lift + 5 Snatch High Pulls @ 85-90% 1 RM Snatch

Conditioning:

Complete for Time:

15 min Cap.

30 Curtis P's (115/75#)

 Curtis P: Hang Squat Clean - L. Lunge - R. Lunge - Push Press)

EMOM complete:

Odd Min: 1 Rope Climb (Rx+ Start from "L" sit on the floor. You cannot use your legs until they are off the floor)

Even Min: 5 T2B

Cash Out:

2 Rounds

10 Candlesticks

50 Superman's

 

 

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