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Thursday 1/16/14

Strength:

  • Squat Clean + Front Squat + Jerk 6 x 1 +2 + 1 starting @ 70% of C & J 1RM-  You will perform 1 squat clean, then 2 additional front squats and then 1 Jerk. 

MetCon:  Score is total reps of all the AMRAPS combined. 

  • 2 min. AMRAP
  • Wall Balls x 10
  • T2B x 10 (Scale is 15 sit-ups)
    • Rest 1 min.
  • 4 min. AMRAP
  • Wall Balls x 10
  • T2B x 10
  • Burpees x 10
    • Rest 2 minutes
  • 6 min. AMRAP
  • Wall Balls x 10
  • T2B x 10
  • Burpees x 10
  • DU's x 25 (Scale is 50 singles)

Auxiliary:

  • Bar Roll outs 3 x 10
  • Floor Sweeps 3 x 20

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