August 15, 2018

August 15, 2018

partner warmup

10 minute clock

30 secs on/ 30 secs off of :

rowing


- partner a rows 30 secs, partner b rests. then switch.


hang power clean + jerk  (5 min wu + 9 sets, every 1:30 @ reps listed.)notes :
- sets 1-3 = 3 reps
- sets 4-6 = 2 reps
- sets 7-9 = 1 rep


for time :
3 rounds of :
20/15 calorie row
12 deadlifts (185/135)
75 double unders
6 hang power cleans (135/95)

notes :
- rx+ = 225/185 lb deadlift + 185/135 hang power clean.
- level 2 - 135/95 lb deadlift + 95/65 lb hang power clean + 2:1 singles
- level 3 - loads of choice + 1:1 single unders.

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