Friday 6-10-16

Friday

Warm-up

5RNFT of:
45sec strapless row, D5
10 walking lunges
7 pull-ups
7 push-ups

WOD

Granite Games Qualifier #1

Machine

AMRAP15
10 squat clean & jerks
(95/55lbs)
15 burpees over bar
8 squat clean & jerks
(115/75lbs)
15 burpees over bar
6 squat clean & jerks
(135/95lbs)
15 burpees over bar
4 squat clean & jerks
(155/115lbs)
15 burpees over bar
2 squat clean & jerks
(175/125lbs)
15 burpees over bar
MAX squat clean & jerks
(185/130lbs)

RX

AMRAP15
10 squat clean & jerks
(135/85lbs)
15 burpees over bar
8 squat clean & jerks
(185/115lbs)
15 burpees over bar
6 squat clean & jerks
(225/145lbs)
15 burpees over bar
4 squat clean & jerks
(275/175lbs)
15 burpees over bar
2 squat clean & jerks
(305/200lbs)
15 burpees over bar
MAX squat clean & jerks
(315/205lbs)

Masters

AMRAP15
10 squat clean & jerks
(135/85lbs)
15 burpees over bar
8 squat clean & jerks
(185/115lbs)
15 burpees over bar
6 squat clean & jerks
(225/145lbs)
15 burpees over bar
4 squat clean & jerks
(275/175lbs)
15 burpees over bar
2 squat clean & jerks
(305/200lbs)
15 burpees over bar
MAX squat clean & jerks
(315/205lbs)

Masters 50-54

AMRAP15
10 squat clean & jerks
(115/75lbs)
15 burpees over bar
8 squat clean & jerks
(145/100lbs)
15 burpees over bar
6 squat clean & jerks
(175/125lbs)
15 burpees over bar
4 squat clean & jerks
(205/145lbs)
15 burpees over bar
2 squat clean & jerks
(225/155lbs)
15 burpees over bar
MAX squat clean & jerks
(235/160lbs)

Masters 55+

AMRAP15
10 squat clean & jerks
(95/55lbs)
15 burpees over bar
8 squat clean & jerks
(115/75lbs)
15 burpees over bar
6 squat clean & jerks
(135/95lbs)
15 burpees over bar
4 squat clean & jerks
(155/115lbs)
15 burpees over bar
2 squat clean & jerks
(175/125lbs)
15 burpees over bar
MAX squat clean & jerks
(185/130lbs)

Teens

AMRAP15
10 squat clean & jerks
(115/75lbs)
15 burpees over bar
8 squat clean & jerks
(145/100lbs)
15 burpees over bar
6 squat clean & jerks
(175/125lbs)
15 burpees over bar
4 squat clean & jerks
(205/145lbs)
15 burpees over bar
2 squat clean & jerks
(225/155lbs)
15 burpees over bar
MAX squat clean & jerks
(235/160lbs)

Cash out

4 rds at your own pace:
8 ring dips
20 KB Swings 50/70# (Russian)
20 ab mat sit-ups

Additional Work

1)18 reps of Snatch. Do at least 4 reps at 90% +. No time limit.
2)12 x 2 Split Jerk. Go heavy ea set. Do two SJ with a full re-set betw the two reps. No time limit.