November 18, 2019
12 minute clock to complete :
3 rounds
1 minute cardio piece of choice
15 pvc overhead squats
duck walk - half of room
15 bent over empty barbell row
25 jumping jacks
for time :
3 rounds
12 chest to bars
4 squat cleans 155/105
notes :
- rx+ - 185/115 lb barbell + 8/6 bar muscle ups
- 12 minute time cap.
- level 2 - pullups + 135/95 lb barbell
- level 3 - jumping pullups + 95/65 lb barbell
4 sets
every 3 minutes perform
50 double unders
6 overhead squat 135/95
notes :
- rx+- 155/105 lb barbell
- bar comes from ground.
- can full snatch first rep.
- level 2 - 25 double unders + 95/65 lb barbell
- level 3 - 100 (or 50) single unders + 65/45 lb barbell
- sub front squats if needed.
Posted on Mon, November 18, 2019
by Brad Weems