Saturday, October 10, 2015

Competition
A1) Clean and Jerk.  Take 20 min to find max clean and jerk.

rest 5 min

B1) For time:

15 Clean and jerks @ 85% of Max Clean and jerk

C1) Strict Pulling.

1 set of max STRICT chest to bar pull ups.  If you have less then 3 chest to bar pull ups do chin ups.

5 min rest

D1) Kipping Pulling

For time:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Chest to bar pull ups.

If you begin a round, you must do that round without coming off the bar.  

 If you cannot do chest to bar do chin over the bar.

E1) On a 3 min clock:
5 DL @ 225/315
15 thursters @ 65/95
20 American KB swings @ 55/70 lbs

Burpees in remaining time.

3 in rest.

3 sets.

Your score is average burpees.





Performance
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.

B. Hang Power Cleans x 7 95/135 lbs
     400 meter run
     Push Jerk x 7 Same weight as hang power cleans
      Rest 2 min
     3 sets 
C. Trap 3 raises x 5 reps x 3 sets @ 3133

The Flux Way
A. Snatch Balance x 5 sets of 3 (go up slowly on this).
If your mobility doesn't allow for the snatch balance, do OHS. You will get more out of this. Do 5 reps.

B. 5 Rounds
     Monkey plant on floor or on a box x 10
     Renegade rows x 8 reps
     30-60 sec chest to wall hold
Rest as little as possible but as much as necessary