Friday 13.10.2017


Scaled &

Rx) "Friend Zone"

In teams of 2, AMRAP 20:

100m Run

12/9 Calorie row

9 Pull-ups

Comp) Split Jerk Primer a) 3x3 Tall Jerk

b) 3x3 Jerk Balance

c) 3x3 Pausing Jerk Drives

1) 1 Pause Split Jerk + 1 Split Jerk

(7 sets, 65/70/75/80...last 3 by feel 80-90%)

2) "Friend Zone"

in teams of 2, AMRAP 20:00

9/6 Calorie Assault Bike (100m Run)

12/9 Calorie Row

9 Toes to Bar

*complete full rounds then switch, solo rest 2:00 after each round


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