1. Conditioning
5min Row, 2:30 rest
4 min Row, 2:00 rest
3 min Row, 1:30 rest
2 min Row, 1 min rest
1 min Row
2. 20-Rep Benchmark
20 Muscle ups for time (or progressions for time)
20 Muscle ups for time (or progressions for time)
3. Conditioning
Teams of 2
AMRAP 20:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans*
*Power Clean weight increases each round.
Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155
Teams of 2
AMRAP 20:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans*
*Power Clean weight increases each round.
Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155
2 comments:
5 minute row: 1240. 4 minute row: 1020. 3 minute row: 755. 2 minute row: 530. 1 minute row: 290. Couldn't do the rest due to mando breakfast. I'll make up Monday's on Thursday morning.
Did the row and some clean and jerks this morning (PR'd my clean and jerk at 125#), Outlaw in the afternoon.
1) Clean and Jerk (%1rm c&j = 125#) = 1x3@60,70,80,85%
2) Snatch balance (%1rm sn = 85#) = 1x3@60,70,80,85%
3) Front Squat (%1rm fs = 155#) = 1x3@60,70,80,85%
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