Friday 06.01.2017


L1)

Scaled) 30 Hang Squat Cleans 75/55

30 Hand Release Push ups

30 Thrusters 75/55

30 Box Jumps 24/20

30 Overhead Squats

30 Pull ups

(the correct weight here is a load we could do 20 unbroken OHS with when fresh)

Rx) "Hang Loose"

30 Hang Squat Cleans 95/65

30 Handstand Push ups

30 Thrusters 95/65

30 Box Jumps 24/20

30 Overhead Squats 95/65

30 C2B Pull ups

Comp) "Game Day Friday" focus today is on effort in the conditioning piece. For most, The Open workouts will happen on Friday, we'll start to get in the habit of an all out effort on Fridays. yay!

1) "Hang Loose"

2) Clean & Jerk, 3+1 at 65%

3+1 at 70%

3+1 at 75%

2+1 at 80%

2x1 at 85%

1 at 90%

3) AMRAP 3:00, Ring Muscle ups

*If you don't have spend some time on the skill and drills


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