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190311

1) WARM-UP:

Stretch

Mobility: PVC Front Rack 3 x 10 sec each

2 Rounds:

10 x SA DB Clean and Jerk

20 x Double Unders or Singles

10 x Squats

2) OLYMPIC LIFTING: Clean and Jerk

Every 2 min for 12 min:

Sets 1-2: 5 x Clean and Jerk @65+%

Sets 3-4: 3 x Clean and Jerk @75+%

Sets 5-6: 1 x Clean and Jerk @85+%

3) METCON: Repeat from 11.19.18

AMREP 4:

30 x KB Swings @53/35 (Rx+ 70/53, scaled 35/26)

60 x Double Unders (scaled 30 x Double Unders or 120 Singles)

Max Rep Thrusters @95/65 (Rx+ 115/75, scaled less than or equal to 75/55)

—2min rest—

AMREP 4:

30 x KB Snatch @53/35 (Rx+ 70/53, scaled 35/26)

60 x Double Unders (scaled 30 x Double Unders or 120 Singles)

Max Rep Wall Balls @20/14 (Rx+ 11/10’ target, scaled 14/10)

—2min rest—

AMREP 4:

30 x SA KB OHS @53/35 (Rx+ 70/53, scaled 35/26)

60 x Double Unders (scaled 30 x Double Unders or 120 Singles)

Max Rep Air Squats


Earlier Event: March 9
190309
Later Event: March 12
190312