Tuesday, December 13th

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

A) Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – Hang Power Clean x 3 reps
Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps  (Palms up)

B) For Time
Row 2000 meters 

C) 3 sets of:
Ring Row x 6 reps (Body horizontal, feet elevated. Add weight with vests)
rest 60 seconds
Barbell Hip Thrust x 10 reps
rest 60 seconds

(Some can start on B and some can start on C the move to B)

A) Power Clean and Jerk
Set 1: 50% x 3
Set 2: 60% x 2
Set 3: 70% x 2
Set 4: 80% x 1
Set 5: 85% x 1
Set 6: 90% x 1
Set 7: 95% x 1
Set 8: 100% x 1
Set 9: 100+% x 1

If you dont know you Power Clean and Jerk max then build to something moderate and add 5-10 lbs until max. If you miss a lift then redo it. If you miss it again, go down in weight for a make before going up again. If you’re feeling good, then go for it today. If not then aim to make a few reps above 80% and call it a day. If you are limited by the Jerk then max on the Clean and Jerk then keep working up to a 1 rep max Clean.

B) 8 Minute AMRAP
Power Clean and Jerk at 90% of “A”

C) 3 sets of:
Ring Row x 6 reps (Body horizontal, feet elevated. Add weight with vests)
rest 60 seconds 
Barbell Hip Thrust x 10 reps
rest 60 seconds 

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