7-28-14

Warm Up: – AMRAC 8

10 kb swings 

10 dips

10 pullups

2 bar MU attempts

Strength: – Snatch: 5-4-3-2-1

Start @ 50% (scale to 25-30%)

Increase each set by 15% of last set

Upon completion of all sets, start over +10lbs

Repeat until failure

WOD: – 2014 Games Individual WOD #6

21-15-9 Complex

For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

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