Monday 28.01.2019


Fitness:

"Life Jacket"

AMRAP 5:

27/20 Calorie Row

27 Thrusters 75/55

27 Jumping Pull-ups

Rest 5:00

AMRAP 5:

21/15 Calorie Row

21 Thrusters 65/45

21 Hanging Knee Raises

Rest 5:00

AMRAP 5:

15/10 Calorie Row

15 Thrusters 45/35

15 Ring Rows

Performance:

"Life Jacket"

AMRAP 5:

27/20 Calorie Row

27 Thrustern115/80

27 Chest to Bar Pull-ups

Rest 5:00

AMRAP 5:

21/15 Calorie Row

21 Thrusters 95/65

21 Toes to Bar

Rest 5:00

AMRAP 5:

15/10 Calorie Row

15 Thrusters 75/55

15 Pull-ups

Competition:

1) OTM x 10:

20 Double Under + 1 Cluster

start at 65% of max clean & jerk and aim to build each set

2) "Life Jacket"

AMRAP 5:

27/20 Calorie Row

27 Thrustern115/80

27 Chest to Bar Pull-ups

Rest 5:00

AMRAP 5:

21/15 Calorie Row

21 Thrusters 95/65

21 Toes to Bar

Rest 5:00

AMRAP 5:

15/10 Calorie Row

15 Thrusters 75/55

15 Pull-ups


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