Wednesday 02.11.2016

L1) 3 Rounds

5 Ring Rows

10 Push ups

15 Air Squats

200m Run

Scaled) AMRAP 12

5 Ring Rows

10 Push ups

15 Air Squats

200m Run

Rx) "20/20"

AMRAP 20

5 Pull ups

10 Push ups

15 Air Squats

20 Calorie Row

CompTrain) 1) Clean & Jerk, (2+1) at 60% (means 2 cleans + 1 Jerk)

(2+1) at 65%

(2+1) at 70%

2x (2+1) at 75%

2) Clean Pull, 4x3 @ 85%

3) Front Squat, 5x4 @ 70%

4) AMRAP 20

5 Bar MU's

10 Chest Slapping Push up

15 Air Squats

20 Calorie Row