Monday, November 13th

The Forgotten Art of Squatting -Quartzy

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

A) Every 2 minutes, for 14 minutes (8 sets):
3 Hang Cleans + 3 Jerks

B) Teams of 2
16 minute AMRAP
30 Bar facing burpees
30 Thrusters 75/45
30 Row calories

(Each partner must do 10 repetitions and then rotate. No other fractioning scheme may be used)

A) Every 2 minutes, for 14 minutes (8 sets):
Clean and Jerk
Set 1: 2 reps @55%
Set 2: 2 reps @65%
Set 3-6: 2 reps @75%
Set 7: 2 reps @75%+

Build to a tough but stable double in set 7

B) Teams of 2
16 minute AMRAP
30 Bar facing burpees
30 Thrusters 95/65
30 Row calories

(Each partner must do 10 repetitions and then rotate. No other fractioning scheme may be used)

 

 

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2020 Borst Ave., Unit 2 Centralia, WA 98531