Archive For: MOQ2015 Event 1

Champagne Friday 5/22

“RANDY”

75 power snatches (35/25kg) for time

6 min time limit.

Post score to comments!

A. 10 minutes of agility ladders, then

3 rounds of
– 5-7 box jump overs, 24/20″
– 5-7 ring dips (or negatives). add a 3-count pause in the absolute bottom range of the dip
– 2 k2e + 2 t2B + 2 pullup + muscle-up (to be done consecutively- try rings today if you did the bar on Monday. if not, use the bar.)

B. build to a heavy within 15min:
snatch high pull + power snatch + snatch balance, then

build to a heavy within 15min:
clean + 2 push press

C. 2015 Masters Online Qualifier

AMRAP in 5 minutes:
5 muscle-ups
10 cleans, 70/48kg

D. mobility of choice for 10 minutes

Max Thursday 5/21

Hatch W3D2

BS 60×10, 65×10, 70×8, 75×8
FS 60×5, 65×5, 70×5, 70×5

Masters Online Qualifier 2015 Event 1

as many rounds and reps as possible in 5 minutes:
5 muscle-ups
10 cleans, 70/48kg

Post score to comments!

– hips of glory, 1min/position/side
– super banded OH distraction, 2min/side
– seated shoulder extension, 2min:

Seated Shoulder Extension with Andrea

A. agility ladders for 10 minutes. do not stop moving. then

3x50sec HEADstands. remember to be in a line, but it’s not vertical. from a profile view your arms should create a 90degree angle. and your ankles should line up over your hands. take a picture and instagram that shit.

B. (active rest or make-up lifting day)

C. (active rest. DO NOT join class! do this met con tomorrow)

D. (see Cool Down tab) and/or join Mobility Class