Tuesday, October 25th

Zhao Jinhong (-48kg) Clean and Jerking 95kg- Hookgrip

Performance is in red, Competition is in blue, Links are in green

A) Every 4 minutes, for 32 minutes (8 sets):
40 Double Unders
2 Hang Cleans + 1 Push Press + 1 Jerk
***There is a 10 Burpee penalty on the spot for any missed reps****

Start light and build as appropriate. The goal is zero misses on the barbell. Perform a 10 burpee penalty on the spot for any missed reps. Sub two Push Press If your newer to the lifts Sub 100 singles or 20 attempts (or about 60 seconds) for double unders as needed.

B) 4-5 Rounds, Not For Time
10 Straight Bar Bicep Curls
45 second Hollow Hold
1
0 Upright Row  (think sumo deadlift highpull but just the highpull)

A) Every 4 minutes, for 32 minutes (8 sets):
40 Double Unders
2 Hang Squat Cleans + 1 Push Press + 1 Jerk
***There is a 10 Burpee penalty on the spot for any missed reps****

Start light and build as appropriate. The goal is zero misses on the barbell. Perform a 10 burpee penalty on the spot for any missed reps. Sub 2 Push Presses if you’re newer to the lifts. Sub 100 singles or 20 attempts (or about 60 seconds) for double unders as needed.

B) 4-5 Rounds, Not For Time
10 Straight Bar Bicep Curls
45 second Hollow Hold
10 Upright Row (think sumo deadlift highpull but just the highpull)

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2020 Borst Ave., Unit 2 Centralia, WA 98531