Friday Oct 21, 2016
Exhausted Skills
Competition Class
Strength
E2M10M
E2M10M
2 Front Squats + 2 Jerks (HAP)
7 Ring Rows
3min AMRAP
Double Unders
every time you break 10 Air Squats
Rest 1min
3min AMRAP
Burpees
5 Strict Pull-ups EMOM
Rest 1min
3min AMRAP
Thrusters 95/65
10 Sit-ups EMOM
SKILLS & DRILLS
12min to work to 1RM Jerk
then
5 min EMOM
1 3-sec pause jerk dip & drive @ 1RM (pause 3s in perfect bottom of dip position)
For time:
20/15 Cal Assault Bike (immediately into...)
12/9 Muscle Ups
Rest 1min - walking
20/15 Cal Assault Bike (immediately into...)
25 C2B Pull-ups
Rest 1min - walking
20/15 Cal Assault Bike (immediately into...)
25 HSPU
