20171013

20171013:

Front Squat: 2x2x78, 2x2x83, 2x2x88

Then,

Teams of 2
AMRAP 20:
9 Calorie Assault Bike
12 Calorie Row
9 Kettlebell Swings (70/53)

*Partners complete full rounds

Comp:
1. Deficit Handstand Pushups
Build to a Max Deficit:
2 Strict Deficit Parallete HSPU
3 Kipping Parallete HSPU
*Start by stacking plates and reduce

2. Clean and Jerk
On the Minute x 9 (3 Rounds)
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%

Rest 2:00

On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
84 – 86 – 88%

3. Front Squat
6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%

4. Conditioning
3 Rounds:
18 Calorie Assault Bike
15 Calorie Row
12 Burpee Box Jump Overs (30/24)
9 Double Kettlebell Deadlifts (150/100)

Rest 3:00 between rounds

5. Odd Object Conditioning
6 Rounds:
100 Meter Sled Drag (Bodyweight)
Rest 1:00 between sets

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