Wednesday 6.16.21

Warm-up:

Coaches Choice

Prep:
Power Clean Push Jerk
[4 Total Sets]
1set x 5reps: Light-load
1set x 3reps: 1st Workout-weight
1set x 3reps: 2nd Workout-weight
1set x 3reps: 3rd Workout-weight

Workout:

[3 Rounds]
AMRAP 5min
21/15 Cal Row
15 Pull-ups
9 C&J

[Rest 2min at the end of each 5min AMRAP]

Notes:
Increase weight each round
Start on movement/next rep for rounds 2 and 3
Example: End R1 on 10 Pull-ups. Start R2 on 11th Pull-up

Rx’d:
R1: 75#/55#
R2: 95#/65#
R3: 115#/85#

Rx’d+:
Bar Muscle-ups (7)
R1: 95#/65#
R2: 135#/95#
R3: 185#/125#

Scaled:
15/12 Cal Row
10 Jumping Pull-up or Ring Row
6 C&J
Reduced Weight
R1: 45#/35#
R2: 75#/55#
R3: 95#/65#
…or lighter