2/3/17

Skill Conditioning
Every 2 min for 10 min:
10 Single-arm Kb Thrusters(5 per arm)
+
10 Alternating Pistols
(scale to box pistols or banded)

Focus on perfect mechanics and use this as skill training
Metcon
Bottoms Up
Ascending Ladder for 10 Minutes:
“Rx”
3 Clean & Jerk (135/95#)
3 Over-the-Bar Burpees
6 Clean & Jerk (135/95#)
6 Over-the-Bar Burpees
9 Clean & Jerk (135/95#)
9 Over-the-Bar Burpees
… and so on, until time expires.
“Scaled”
C & J (45/35)
“Fb”
Ascending Ladder for 8 min:
C & J (155/105)
Over-the-Bar Burpees

Score is total reps
(If you complete the round of 12’s – 60 Repetitions
If you complete the round of 15’s – 90 Repetitions)

 

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