Tuesday 01.11.2016


If you put 2 plates on the box its hard to see the "No Step" sign I guess. Great Job Angela!

L1) 3 Rounds

9 Deadlifts

6 Hang Cleans

3 Jerks

200m Row

Rest as needed

Scaled) 75/55

95/65

115/75

Rx) "Bouncy House"

AMRAP 4

3 Rounds

12 Deadlifts 95/65

9 Hang Power Cleans 95/65

6 Jerks 95/65

Max Calorie Row with any remaining time

4:00 Rest

AMRAP 4

2 Rounds

12 Deadlifts 135/95

9 Hang Power Clean 135/95

6 Jerks 135/95

Max Calorie Row with any remaining time

4:00 Rest

AMRAP 4

1 Round

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Jerks 155/105

CompTrain) 1) "Bouncy House

2) HSPU Conditioning:

Beginner: EMOM x 7, 3 unbroken

Intermediate: EMOM x 7, 6 unbroken

Advanced: EMOM x 7, 9 unbroken

Ninja: EMOM x 7, 12 unbroken


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