11/15/19

Weightlifting
AMRAP 4 Min x 3 with a Partner Clean and Jerks
Rest 2:00 after each round
Open
Round 1: 135/95lbs
Rounds 2: 155/105lbs Round Round 3: 185/125lbs

Performance
Round 1: 115/75
Round 2: 135/95
Round 3: 155/105

Fitness:
Round 1: 95/65lbs
Rounds 2: 115/75lbs
Round 3: 135/95lbs

Metcon
For Time with a partner (split work anyway)
Open:
100 Calorie Row
80 Pistols
60 DB Box Step Overs 24/20″, 50/35lbs 40 Front Squats 135/95lbs
20 Front Rack Lunge each 135/95lbs

Performance:
100 Calorie Row
80 Reverse Lunges
60 DB Box Step Overs 24/20″, 35/25lbs
40 Front Squats 135/95lbs
20 Front Rack Lunge each 135/95lbs

Fitness:
DB Box Step Overs 20″, 35/25lbs
95/65

If pistols are a goal working towards, here some options:
– Pistol to a box (start high, progressively get lower)
– Pistol while standing on a box
– Pistol using a stable support for assistance (rig)
– Pistol using an unstable support (band attached to a rig)

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