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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Wednesday 1/10

Monday, 08 January 2018 09:32

Heads up:

No 12pm class Friday 

 

Today:

 Clean review:

-Empty bar -> light weight 

Clean pull, clean hi pull, hang squat, full 

We will work through some pause positions below the knee, above the knee 

 

16.2

Today you will get to work through the full 20 minutes. 

Score will be what you complete at one of the various cut off times, however you can keep going until 20 minutes is up.  Scale the weights if needed and note your highest clean.

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

 

Bootcamp:

For time: 

2000m Row

1 minute of work on the rower 

1 minute off the rower where you must complete 10 burpee broad jumps before you can get back on. 

If you finish the burpees before 1:00 you can rest the remainder of that minute

 

16 min AMRAP

25 V-ups

50 Double unders (100 singles)

20 MB Cleans 

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