Monday 25.09.2017

Scaled) "Double Take"
AMRAP 15:00
55 Power Snatches 75/55
55 Jumping Pull ups
55 Calorie Bike or Row
55 DB Push Press 35/20
Rx) "Double Take"
AMRAP 15:00
55 Power Snatches 95/65
55 Pull ups
55 Calorie Bike or Row
55 Handstand Push ups
Comp) 1) Snatch:
warm-up sets: Sets 1-3, Power snatch + OHS + Squat Snatch (50/55/60%)
Set 4, 3 Squat Snatch at 65%
Set 5, 2 Squat Snatch at 70%
Set 6, 1 Squat Snatch at 75%
working sets: 3 sets of 1 at 80%
2 sets of 1 building (no more than 85%)
2) Squat Clean:
warm-up sets: Sets 1-3, 2 Power Cleans + 2 Front Squats (50/55/60%)
Sets 4-6, 2 Squat Cleans (65/70/75%)
working sets: 3 sets of 1 at 80%
2 sets of 1 building (no more than 85%)
3) Back Squat Waves: 3-1-3-1-3-1 (80/85/80/87/80/89%)
4) Every 2:00 for 5 Rounds
5 Strict Pull-ups
10/8 Calorie Assault Bike
20 Weighted Abmat Sit-ups