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