MASTERS LEAGUE 20.2

5 Mins to warm up to HEAVY weight
in Pairs
Deadlift x 2
alt *** 2 x Push Jerk
6 rounds

“Dark”

10 RFT – SC 7 RFT
3 Deadlift
1 Squat clean
1 Push Jerk
1 front Squat
1 Split jerk
1 Hang Clean
1 Thruster
20 Double unders
3 M Ups/6 C2B/10 P .U

RX = 70/50
30 Min Cap

8 Mins to build to Heavy Snatch (80%)
EMOM 5 Min
4 Snatches
5 Snatches
6 Snatches
5 Snatches
4 Snatches

“Beef Cake”

21*15*9*3
OH Lunge
Pull Ups
15*9*3
Hang Snatch
Pistols
9*6*3
OHS
C2B

RX = 50/35
30 Min Cap

1RM T.G.U – both arms

“Raff Rooster”

4 RFT – 8 Min Cap
10 Cals
10 S2OH
10 T2B
10 Thrusters
RX = 50/35

4 RFT – 8 Min Cap
10 Box Jumps
10 Wall Balls
10 Burpee
10 Db Snatch – alter
RX = 24/20 box – 9/6 WB – 22.5/15 DB

MASTERS LEAGUE 20.1

OPEN WOD 20.5

OPEN WOD 20.5

Front Squats – building to a Heavy 3
min 8 sets

“Rake”

10 RFT
10 Wall Balls
6 Deadlift
6 T2B

RX 90/60 – 9/6

25 Min Cap

8 Mins to build to Heavy Snatch (80%)
EMOM 5 Min
4 Snatches
5 Snatches
6 Snatches
5 Snatches
4 Snatches

“Noise”

21*15*9
Pull Ups
Hang Squat Snatch @ 50/35
6 min cap
2 min change over
21*15*9
DA KB High Pull
KB Side lunge @ 24/16
6 min cap
2 min change over
21*15*9
DB Devils Press
Floor press @ 22.5/15
6 min cap

6 x 2 TnGo cleans
alt ** Strict HSPU ME

“Burnt”

Buy In: 100 Double unders
25*20*15*10*5*
Thrusters
WP Sit Ups
Press Ups
* = 30 Bar Hops

Buy out: 100 Double unders
RX= 50/35 – WB 9/6

25 Min Cap