Wednesday 31.05.2017


Scaled &

Rx) 1) "Grace"

30 Clean & Jerks

2) Body Armor

Comp) 1) Kipping HSPU

2 Rounds

Min 1: 45% of Estimated Max Reps

Min 2: 40%

Min 3: 35%

Min 4: 30%

Min 5: Rest

2) Hang Squat Clean

Min 1: 3 at 50% of Clean & Jerk

Min 2: 3 at 57%

Min 3: 2 at 65%

Min 4: 2 at 70%

Min 5: 1 at 75%

Min 6: 1 at 80%

5 more lifts to find Heavy Single

3) "Freight Train"

Min 1: 7 Hang Squat Cleans + 3 Push Jerks

Min 2: 6 Hang Squat Cleans + 4 Push Jerks

Min 3: 5 Hang Squat Cleans + 5 Push Jerks

Min 4: 4 Hang Squat Cleans + 6 Push Jerks

Min 5: 3 Hang Squat Cleans + 7 Push Jerks

*Complete with 50% of 1RM Clean & Jerk

4) Body Armor (3 sets)

12 Kneeling DB Presses

12 Bent Over Rows

18 Rotator Retractions

18 Front Raises


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