• Daniel LaPointe

Friday, October 6


Kipping HSPU (5 x 40%)

5 Rounds: 60 Seconds Light Row 40% of Max Kipping Handstand Push-ups

Clean and Jerk (EMOM x 12)

On the Minute x 9 (3 Rounds) – Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 73% Minute 2 – 78% Minute 3 – 83% Rest 2:00 On the Minute x 3 (1 Round) Squat Clean + Split Jerk 84 – 86 – 88%

Front Squat (6 x 2)

6 Sets of 2: Sets 1 & 2 – 78% Sets 3 & 4 – 83% Sets 5 & 6 – 88%

Metcon (AMRAP - Rounds and Reps)

Teams of 2 AMRAP 20: 9 Burpees 12 Calorie Row 9 Kettlebell Swings (60/40) *Partners complete full rounds then switch

Rx+ Burpees Over the Rower, (70/50)or(60/40) *Note weight in comments


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