Wednesday 21.06.2017


Scaled) 1) Deadlift: build to a Heavy set of 3

2) AMRAP 7:

Wallballs

Every minute stop and complete 5 deadlifts (60% of weight established in part 1)

Rx) 1) Deadlift: Build to a Heavy set of 3

2) "Optimus Prime"

AMRAP 7:

Wallballs 20/14

EMOM, 5 Deadlifts 225/155

Comp) 1) Freight Train v2 (50% of 1RM C&J)

EMOM x 6

Min 1: 8 Hang Squat Cleans + 3 Push Jerks

Min 2: 7 Hang Squat Cleans + 4 Push Jerks

Min 3: 6 Hang Squat Cleans + 5 Push Jerks

Min 4: 5 Hang Squat Cleans + 6 Push Jerks

Min 5: 4 Hang Squat Cleans + 7 Push Jerks

Min 6: 3 Hang Squat Cleans + 8 Push Jerks

2) Mins 7-15 Build to a Heavy 3rep Deadlift

3) "Optimus Prime"


Archive