Friday, October 6

October 6, 2017

 

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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