Wednesday, August 17th Test Week


Ruslan Nurudinov Clean and Jerks 508 lbs at 231 lb body weight for gold medal

18 Badass Women Who Competed in the Olympics While Pregnant- Fusion

The Fallacy of the Fat Burning Zone- elitefts

Performance is in red, Competition is in blue

A) 5 sets of:
Bench Press x 3 reps
(Build to a 3 rep max)
Rest 2 minutes

B) 20 minute AMRAP
5 Burpees Over The Erg (rower)
10 Calorie Row
20 Wall Ball Shots 20/14 

A) 15 minutes to build to a heavy Clean and Jerk

B) 20 minutes AMRAP
10 Power Cleans 185/125
10 Double-Unders
9 Power Cleans 185/125
20 Double-Unders
8 Power Cleans 185/125
30 Double-Unders
7 Power Cleans 185/125
40 Double-Unders
6 Power Cleans 185/125
50 Double-Unders
5 Power Cleans 185/125
60 Double-Unders
4 Power Cleans 185/125
70 Double-Unders
3 Power Cleans 185/125
80 Double-Unders
2 Power Cleans 185/125
90 Double-Unders
1 Power Clean 185/125
100 Double-Unders

The Power Clean should be on the heavy side of medium. Scale half attempts or 3x Singles for Double-Unders as needed. If you complete the 100 Double-Unders under 20 minutes, your score is the time it took to complete. If you scaled the Dubs at all, then use the remainder of the time to practice them.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531