Monday 02.10.2017


Scaled) "Eighteen Wheeler"

AMRAP 18:

18 Calorie Row

15 Wall Balls

12 DB Snatch 35/20

9 Hanging Knee Raises

Rx) "Eighteen Wheeler"

AMRAP 18:

18 Calorie Row/bike

15 Wall Balls

12 DB Snatches 50/35

9 Toes to Bar

Comp) 1) Snatch, warmup sets:

sets 1-3, Power Snatch + OHS + Squat Snatch (50/55/60%)

set 4, 3 Squat Snatch 70%

set 5, 2 Squat Snatch 75%

set 6, 1 Squat Snatch 80%

working sets:

3x1 at 85%

2x1 85-90%

2) Squat Clean, warmup sets:

sets 1-3, 2 Power Cleans + 2 Front Squats (50/55/60%)

set 4, 2 Squat Cleans 70%

set 5, 2 Squat Cleans 75%

set 6, 2 Squat Cleans 80%

working sets:

3x1 at 85%

2x1 85-90%

3) Back Squat, 3-1-3-1-3-1 (82/87/82/89/82/91%)

4) Body Armor: 5 sets

5 Strict Pull ups

5 Wall Walks

10 Strict Ring Dips

+ Crossover Symmerty - Iron Cap


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