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Wednesday Dec 3 2014

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All Levels
A. Pull up technique

B. Complete as many rounds and reps as possible in 4 minutes of:
100/65 lbs Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
*scaled
This is an open work out, scale if you must.
Doing this rx’d should be the goal

C. 5 sets of AMRAP wall ball,
keep each set exactly the same,
rest 90 sec between rounds,
score is your lowest set.

Weightlifting
Clean Pull w/ pause below Knee [% of CJ] 100%/3×4
Clean Grip Front Sotts Press
7×3
Push Press [% of CJ] 3RM

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