Tuesday, November 8th

Performance is in red, Competition is in blue

A) On the minute, for 15 minutes:
Minute 1: Hang Clean and Jerk x 3 reps
Minute 2: 30-45 second Noes and Toes Handstand Hold   (scale with pike hold from a box)
Minute 3: 30-45 second Hollow Hold

B) 50 Double-Unders
10 Shoulder To Overhead 125/85
10 Burpees Over The Bar
40 Double-Unders
8 Shoulder To Overhead 125/85
8 Burpees Over The Bar
30 Double-Unders
6 Shoulder To Overhead 125.85
6 Burpees Over The Bar
20 Double-Unders
4 Shoulder To Overhead 125/85
4 Burpees Over The Bar
10 Double-Unders
2 Shoulder To Overhead 125/85
2 Burpees Over The Bar

Scale Double-Unders to 2 x Singles or 1/2 attempts as needed.

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

B) 50 Double-Unders
10 Squat Clean and Jerks 155/105
40 Double-Unders
8 Squat Clean and Jerks  155/105
30 Double-Unders
6 Squat Clean and Jerks 155.105
20 Double-Unders
4 Squat Clean and Jerks 155/105
10 Double-Unders
2 Squat Clean and Jerks 155/105

The Cleans are Rx’d as full squat. The Jerks are overhead anyhow (Squat Clean Thusters count as reps). Scale Double-Unders to 2 x Singles or 1/2 attempts as needed.

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