Monday

Happy Birthday to Ian!! (yesterday) and awesome job to our competitors over the weekend!! Dakota, Jordon, Ady and Jessica. You guys all killed it and also showed great sportsman ship even while dealing with an odd scoring system.

Snatch
A. 1x3 at 60%
B. 1x3 at 70%
C. 3x3 at 75%
*All reps are drop from the top

Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
  
Conditioning
3RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20
  
Gymnastics Pull Conditioning
For time:
Ninjas: 5x6 unbroken Muscle ups, rest as needed between sets
Advanced: 6x5 unbroken Muscle ups, rest as needed between sets
Intermediate: 10x3 unbroken Muscle ups, rest as needed between sets
Novice: 15x2 unbroken Muscle ups, rest as needed between sets
*Compare times to last Monday. The goal isn't to beat your time, but to simple compare and learn.