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