• Daniel LaPointe

Friday, October 27


Kipping HSPU (5 x 40%)

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

Clean and Jerk (EMOM x 9)

On the Minute x 9 (3 Rounds) Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 76% Minute 2 – 81% Minute 3 – 86% Rest 2:00 On the Minute x 3 (1 Round) Squat Clean + Split Jerk Minute 1 – 86% Minute 2 – 88% Minute 3 – 90%

Front Squat (6 x 2)

6 Sets of 2: Sets 1 + 2 – 80% Sets 3 + 4 – 85% Sets 5 + 6 – 90%

Saved By The Bell (Time)

5 Rounds: 21 Air Squats 15/12 Calorie Row 12 Alternating Dumbbell Snatches (50/35)

Choosing a weight on the dumbbell that athletes could complete 20+ repetitions without breaking rhythm. These will be 9 total reps. If not rowing today, perform one of the following: 10/7 Calorie Assault Bike


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