20171011

20171011:

9:00 EMOM (3 Rounds)
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%

Then,

AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)

Comp:
1. Barbell Cycling
5 Clusters (165/115)
3 Clusters (185/135)
1 Cluster (205/145)
Rest 2:00
5 Clusters (185/135)
3 Clusters (205/145)
1 Cluster (225/155)
Rest 2:00
5 Clusters (205/145)
3 Clusters (225/155)
1 Cluster (245/165)

2. Gymnastics
Alternating On the Minute x 10 (5 Rounds)
B) 200 Meter Run with Weight Vest (20/14)
B) Max Strict Chest to Bar Pull-ups in 30 seconds with Vest (20/14)

3. Conditioning
5 Rounds:
12 Reverse Dumbbell Lunges (70/50)
9 Dumbbell Clean and Jerks (70/50)
6 Bar Muscle-Ups

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