Wednesday 29.11.2017

NO Open Gym today, regular classes 5:45-7:30, 11-1 & 4-7
Scaled) 1) Power Clean & Jerk, build to a Heavy Single
2) AMRAP 3:00 Clean & Jerks 95/65
rest as needed
AMRAP 2:00 Clean & Jerks 95/65
rest as needed
AMRAP 1:00 Clean & Jerks 95/65
Rx) 1) Power Clean & Jerk, build to a Heavy single
2) "Gwen"
15-12-9
Unbroken Clean & Jerks
*rest as needed between sets
Comp) 1) Handstand Pushup Pregressions (choose A or B)
A: AMRAP 5:00 (unbroken complex)
5% Dead Stop Strict HSPU
7% Strict HSPU
10% Kipping HSPU
B: Pike Pushups (box)
AMRP 5:00 (unbroken complex)
5% of benchmark Shoulder Taps
5% Pike Push ups
2) Power Clean & Jerk, Build to a Heavy Single
3) "Gwen"
15-12-9
Unbroken Clean & Jerks
*Score is weight used
at 0:00 complete the 15's
at 5:00 complete the 10's
at 10:00 complete the 15's
all sets must be touch & Go. Rest in the front rack, overhead or at the hang, not on the floor