Friday, October 27

October 28, 2017

 

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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