#380 Monday 11.9.2015

For Warlock Athletes doing the Lift Off. You should be registered, and submit your scores here. If you are not registered you are  Scores must be submitted by 8 pm on Monday. Do not wait until the last minute in case the website doesn’t work. There are two versions of the workout. RX and Scaled and you must be judged

A. 12 Minute AMRAP – RX

3 Snatches @ 135 / 105

6 Clean and Jerks  @ 135 / 105

9 C2BPU

54 Double Unders

A. 12 Minute AMRAP – Scaled

3 Snatches @ 95 / 65

6 Clean and Jerks @ 95 / 65

9 Pull Ups

54 Single Unders

A. If you are not registered for the Lift Off:

12 Minute AMRAP

20 KB Swings @ 53/35

30 HRPU @ 24 / 20

400M Run

B. 4×5 Front Squat from the Floor