Tuesday 10.10.2017

Scaled) 1) Hang Power Clean, build to a Heavy set of 3
2) Alternating EMOM x 10 (5 Rounds)
Odd: 12/10 Calorie Row
Even: 5 Deadlifts + 5 Hang Squat Cleans + 5 Push Jerks
Rx) 1) Hang Power Clean, build to a Heavy set of 3
2) Alternating EMOM x 10 (5 Rounds)
Odd: 16/13 Calorie Row
Even: 5 Deadlifts + 5 Hang Squat Cleans + 5 Push Jerks (55% of 1RM C&J)
Comp) 1) Snatch: Set 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%
3x1 Squat Snatch, (84/87/90%)
2x1 Squat Snatch, 90-95% go by feel
2) Squat Clean: Set 1-3, 2 Power Clean + 2 Front Squat (50/55/60%)
Set 4-6, 2 Squat Cleans (70/75/80%)
3x1 Squat Clean, (84/87/90%_
2x1 Squat Clean, 90-95% go by feel
3) Back Squat, 3-1-3-1-3-1 (84/89/84/91/84/93%)
4) "Jack the Ripper"
Alt EMOM x 10 (5 Rounds)
Odd: 18/15 Calorie Row
Even: 5 Deadlift + 5 Hang Power Clean + 5 Push Jerks
round 1: 50% of 1RM C&J
round 2: 55%
round 3: 60%
round 4-5: climb as you see fit
