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Wednesday 4/17/13

Strength:

Jerk: 10 x 1 starting at 70% and attempt a new PR.  This will be done out of the racks or on Jerk blocks.  Clean to get back into racks, once you cannot return it to the shoulders.

MetCon:  Skills Test

  •  For Time
  • Power Cleans (135/95, 115/75, 95/550 x 21
  • DU's x 50
  • Rope Climb x 1( can't climb, you will do 15 jump pull-ups on rope)
  • Pistols x 10
  • Row x 250m (Race for the rowers.  If they are all in use, set up shop next to one and hit sit-ups till it frees up.)
  • Power Cleans x 15
  • DU's x 60
  • Rope Climb x 1
  • Pistols x 12
  • Row x 500m
  • Power Cleans x 9
  • DU's x 70
  • Rope Climb x 1
  • Pistols x 14
  • Row x 750m

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