140909 ~ Put in the Work....Reap the Results!

Strength/Conditioning:

"Grace...ish"

10 min CAP

Complete the following for time:

10 Clean & Jerk @ 115/75# (or 60% 1RM)

10 Clean & Jerk @ 135/95# (or 70%)

10 Clean & Jerk @ 155/115# (or 80%)

(Call Time)

then...

With remaining time...

AMRAP Clean & Jerk @ 185/135# (or 85%)

Skill:

EMOM 8 min alternating:

A. 2 Rope Climb (Legless if possible - Up Only)

B. 4-6 Strict Ring Dips (Weighted if possible)

Conditioning:

Complete For Time

200m Run

21 Thrusters (95/65#)

400m Run

21 Thrusters (95/65#)

15 T2B

600m Run

21 Thrusters (95/65#)

15 T2B

9 Muscle Ups (or MU Progressions)

Cash Out:

12 min dedicated mobility!

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