Monday, August 10, 2015
"Super 'S' (Strength + Skill)"
(0:00 - 10:00)
10 min. AMRAP -
1 Bear Complex (c: 135/95, p: 115/75, m: 95/65, f: 65/35)
4 Burpee-Lateral Bar Hop
(10:00 - 12:00)
~2 min. rest~
(12:00 - 22:00)
10 min. AMRAP -
1 “Latch” Complex (1 Squat Snatch + 1 ea. OH Lunge)(c: 135/95, p: 115/75, m: 95/65, f: 65/35)
4 Reverse Burpee (Deck Squat + Tuck-Up to Handstand (mod: DS + Kick to HS vs. Wall))
(22:00 - 24:00)
~2 min. rest~
(24:00 - 34:00)
10 min. AMRAP -
1 Step-Up Curtis P (1 Power Clean + 1 ea. Front Rack Step-Up + 1 Push Press)(c: 135/95, p: 115/75, m: 95/65, f: 65/35)(20”)
4 Strict Pull-Up
(34:00 - 36:00)
~4 min. rest~
(38:00 - 48:00)
10 min. AMRAP -
1 Deadlift (80-90% 1RM)
4 Box Jump (c: 30/24, p/m/f: 24/20)
(48:00 - 50:00)
~2 min. rest~
(50:00 - 55:00)
5 min. AMRAP -
1 MB Squat Clean (20/14)
4 Wall Ball (20/14)
SCORE = a) Total Rounds of all AMRAPs + Extra Reps; b) Deadlift Load
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