Monday 20.11.2017


Scaled) "Denim"

AMRAP 15:

120 Skips

30/21 Calorie Row

15 Overhead Squats 95/65

Rx) "Denim"

AMRAP 15:

60 Double Unders

30/21 Calorie Row

15 Overhead Squats 115/80

(choose a weight that will allow unbroken or 1 break at most on the OHS.)

Comp) 1) Muscle Up Progression: Choose A or B

A) 3 Rounds

32% Ring Muscle up benchmark

1:30 Light Row

22% Ring Muscle ups

1:30 Rest

B) 30 Strict Band Muscle ups

then.. Alternating OTM x 10,

odd: 2 Strict C2B + 3 Strict Pull ups

even: 5 Strict Ring Dips

2) Snatch:

Primer, 5x Power Santch + Low Hang Power Snatch

on the 2:00 Power Snatch 10-8-6-4-2 (55/62/69/76/82)

3) "Denim"

AMRAP 15:

60 Double Unders

30/24 Calorie Row

10 Overhead Squats 165/110


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