Tuesday, October 18

2k Row (Time)

Max Effort 2k Row

-Perform with a partner. Switch every 500m.

EMOTM x 5 min - 10 T2B (AMRAP - Rounds)

Rx+ 10 rounds of T2B

Scale: Knees to elbows, Hanging knee raise

Clean & Jerk Complex - 5 (1 EMOTM x 6min)

Power Clean + Hi Hang Clean(SQ) + Front Squat + Push/Split Jerk

-Warm-up and start working at 75% 1 RM Clean and Jerk - Increase weight 5-10lbs each set only with SUCCESSFUL reps

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP 8 C2b Pull-ups 8 Push-ups 8 Power Cleans(135/93) 12 Wall Balls(20/14)

Rx+ (155/103), (40/20), 4 MU's