Kenny’s brilliant third place in this weekends Australian Weightlifting Youth Nationals, congratulations from everyone at Adapt.
A. 15 minutes to complete 1-1-1-1-1 Floor Press
B. 10 minutes to establish a Push Jerk double (from the racks)
C. 10 minute cap for the following WOD, you choose depending on strength/skill:
- Thrusters @ 42/30kg
- Pull Ups
- see notes below for scaleable options
- wait a minute….. doesn’t this look like F***?!
- Thrusters @ 60/40kg
- C2B Pull Ups
- Thrusters @ 75/50kg
- Bar Muscle Ups
- Option 1: The substitute for pull ups is Ring Rows and the scalable weight for the Thrusters is 50% of your 1RM Cluster
- Options 2 & 3 cannot be scaled at all, if you want to do C2B or Bar Muscle Ups, you have to take on the weight as prescribed.
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