Saturday 130420

Strength/Olympic
thruster ladder:

women (lbs): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
men (lbs): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Note: Athletes will have 20 seconds to take the first barbell from the ground and then perform one thruster at a specified weight. They will then have 10 seconds to transition to the next barbell where the same requirements apply. They may make only one thruster attempt in any 20 second period. An attempt is defined by the barbell leaving the shoulders after the squat. If an athlete drops the barbell before an attempt is made, he or she may make take the barbell from the floor again

rest > 30 minutes

Conditioning A
EMOM for 7 minutes
20 meter farmer’s carry @ 32/24kg each hand
ME muscle-ups

rest > 3 hours

Conditioning B
run 8 x 400 meters : 90 seconds, hold to 3-5 seconds

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