Tuesday 5.5.15

A: clean + jerk + hang clean + 2 jerks – 18 mins

B: 10 min to est. heavy double front squat – try to add a little more than last week — no fails (we’re not looking for a 2RM -> just a heavy double)

C: Deck squat tech

C – RX -> pre-requisites: pull-ups
If you don’t have bar muscle ups, sub for 5 C2B pull-ups // or 3 C2B pull ups for the ladies,

8 min ladder:

  • * deck squat -> 1, 2, 3, 4, 5, 6

* at the start of each round perform:

  • 1 T2B
    1 C2B pull-up
    1 bar muscle-up; then

C – FF:

8 min AMRAP

  • 50 metre run
  • 3 sit-ups
  • 6 push-ups
  • deck squat -> 1, 2, 3, 4, 5, 6 or 9 squats each round (if you weren’t able to get deck squats)

Post loads, rounds, reps and training notes to comments or BTWB