Monday 30.10.2017

Scaled) "Power Down"
AMRAP 5:00
15/12 Calorie Row, 15 Power Snatches 75/55
12/9 Calorie Row, 12 Power Snatches 75/55
9/7 Calorie Row, 9 Power Snatches 75/55
Rest 5:00
AMRAP 5:00
90 Skips, 15 Power Clean & Jerks 75/55
60 Skips, 12 Power Clean & Jerks 75/55
30 Skips, 9 Power Clean & Jerks 75/55
Rx) "Power Down"
AMRAP 5:00
15/12 Calorie Row, 15 Power Snatches 95/65
12/9 Calorie Row, 12 Power Snatches 95/65
9/7 Calorie Row, 9 Power Snatch 95/65
Rest 5:00
AMRAP 5:00
60 Double Unders, 15 Power Clean & Jerks 95/65
40 Double Unders, 12 Power Clean & Jerks 95/65
20 Double Unders, 9 Power Clean & Jerks 95/65
Comp) 1) Choose A or B
A) AMRAP 2:00, Ring Muscle Ups
Rest 1:00
AMRAP 1:00, Ring Muscle-Ups
Rest :30
AMRAP :30, Ring Muscle-Ups
B) The same workout with Strict C2B Pull-ups
Band as necessary. We want to develop strength through the extended range of motion as we progress toward a muscle-up
2) on the 2:00 x 6
3 Position Squat Clean + Split Jerk
(50/60/70/75... final two go by feel between 75-85%)
3) "Power Down"
AMRAP 5:00
15/12 Calorie Row, 15 Power Snatches 115/80
12/9 Calorie Row, 12 Power Snatches 115/80
9/7 Calorie Row, 9 Power Snatches 115/80
Rest 5:00
AMRAP 5:00
15/12 Calorie Assault Bike, 15 Power Clean & Jerks 115/80
12/9 Calorie Assault Bike, 12 Power Clean & Jerks 115/80
9/7 Calorie Assault Bike, 9 Power Clean & Jerks 115/80
