27 July 2016 27 July 2016
Wednesday 27 July 2016 '27 July 2016'

1507115_10201364322502226_308477924_n1. Warm-up (before class)
30 Band Pull-Aparts
Then
3 Rounds:
15 Air Squats
15 push ups

2. Lift
Snatch Ladder

Similar to the 2016 deadlift ladder, where 1 rep is performed every 30 seconds through a series of barbells that each increase in weight.

Bars will be preloaded in the following increments. All athletes will start at the first barbell and proceed through every barbell until failure.

Men: 65-75-85-95-105-115-125-135-145-155-165-175-185-195-205-* lb.

Women: 35-45-55-65-75-85-95-105-115-125-135-145-* lb.

*If you clear the ladder, and complete the final weight, you will have assistance loading the final bar in 10 pound increments every 30 second until failure.

3. Met-Con
2010 Games
“Deadlift-Pistol-Double Under”
AMRAP 7 Minutes
7 Deadlifts 315/205lbs 255/165 185/120
100ft Sprint
14 Alternating Pistols / 30 goblet squats (pick your weight)
21 Double Unders / 40 singles
100ft Sprint

4. Extra
2011 Games
Max L-Sit Hold
*1st Attempt is your score, feel free to play with more attempts afterwards

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