We’re Back

*courtousey of TZStrength & Jacob Typskin

Weightlifting

1) Snatch heavy double, then 90%x2x5

2) Clean & Jerk heavy double, then 90%x2x5

Strength

8 minutes max reps strict HSPU, 3″/2″ deficit

Capacity

8 rounds for total working time:
Row 250m
10 hang clusters, 95#/65#
Rest 60 seconds

Accessory

a) Unilateral Dumbbell Press 4×8
b) Unilateral Dumbbell Row 4×12
c) Accumulate 100 hollow rocks

Notes: If 100 hollow rocks will give you rhabdo, take the reps down.

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Competitor WOD 9.25.13 Ass Quake Week 5 Day 3

Skill
3 Rounds Not For Time
Skin The Cats x 5
30 Sec Squat Bottom @135lbs

Thickening
Snatch 9 min 2 Rep EMOM @80%
Clean & Jerk 9 min 2 Rep EMOM @80%

Mixed Modal
3 Rounds For Time
30 American KB Swings @2pood
30 Wall Balls @20 LBS 10 ft target
15 Box Jumps @30/24

Competitor WOD 9.21.13 Ass Quake Week 4 Day 5

Skill
3 rounds not for time w/an empty BB
Cycle Push Press x10
Cycle Push Jerk x10
Hang Power Clean x10
Thruster x10

Then
L-Sit on Paralettes
3sets x failure of fucking perfect L-Sits not some broken Bullshit Version

Thickening
Snatch 5×3@85% rest exactly 60 sec Btwn

Clean From Blocks Above the Knee + Jerk 5×3+1@80%

Strength
None

Mixed Modal
For Time
Run 1 mile
3 DL @315
40 HSPU
3 DL @315
40 Alternating Pistols
3 DL @315
40 Wall Ball
3 DL @315
Run 1 mile

Fucking Finish It!