*Swapping Tues/Wed programming days for Volume purposes*
Mobility: 12 mins to beat your 3RM Jerk Grip OHS, then complete Outlaw Warm-Up w/ 95#/65# if you can.
1) EMOM 12 (or until failure):
Clean + Hang Clean + 2FS + Jerk
*Weights the Same as Thruster/Snatch Ladder - Increase after every rep as if a Ladder*
2) Team
As a team of two (three if possible) complete (one working at a time)
22min Cap:
100 Cal Row
100 KBS (OH) 53/35#
100 DUs
100 Thrusters (75/55#)
Individual -
22min Cap:
100 Cal Row
100 KBS (OH) 53/35#
100 DUs
100 Thrusters (75/55#)
Mobility -- Got to 165 -- PR for me but dwarfed by the beasts around me.
ReplyDelete1) Hit 285 for whole complex, 295 for first clean.
2) Guys completed in ~11.17 - We did 33cals/rower, 20s on the KBS, I did 100 DU UB, and 15s on the Thrusters. Worked well, good quick teamwork burner.
1. New PR 145, shoulders felt real tight
ReplyDelete2. Completed complex at 225
Failed jerk at 235
Tried for new 1RM hang clean (240) failedx2
3. Done just under 22:00