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


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