Friday 20.10.2017


#ChalkMonsters

Scaled) 1) Front Squat, 4x3

2) "Double or Nothing"

3 Rounds

150 skips

50 Air Squats

15 Power Cleans 95/65

Rx) 1) Build to a Heavy 1 Rep Front Squat

2) "Double or Nothing"

3 Rounds

75 Double Unders

50 Air Squats

15 Power Cleans 115/80

Comp) 1) Clean & Jerk,

Primer: 3 Sets, 3 Tall Jerks + 3 Tall Cleans

3 Sets, 3 Jerk Balance + 3 High Hang Squat Cleans

Warm-up sets: OTM x 7, 1 Clean & Jerk

(50/55/60/65/70/75/80%)

Working Sets: On The 2:00 x 7, 1 Clean & Jerk

(84/88% then build to a heavy single)

2) Build to a Heavy Front Squat

set 1, 3 at 60%

set 2, 2 at 65%

set 3, 1 at 70%

set 4, 1 at 75%

set 5, 1 at 80%

+10:00 to build to a Heavy 1Rep

3) "Double or Nothing"

3 Rounds

75 Double Unders

50 Air Squats

15 Power Cleans 135/95


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