16.4 is announced tonight at 7pm!

 

POWER/SKILL: 15-20 minutes

3 Rep Power Clean & Push Jerk

– 1st Rep – Mid-Thigh + Push Jerk

– 2nd Rep – Below Knee + Push Jerk

– 3rd Rep – Floor + Push Jerk

* Work up to a challenging weight where your technique is near perfect…

* Looking to end around 80-90% if you’re feeling good & make sure to drop between each rep & reset…

 

WORKOUT:

30 Calorie Row (1:30 time cap)

20 KB Swings (35#/53#)(26#/35# Scale)

10 Pull Ups (Scale with small band)

* 3 minute time cap *

REST 3 MINUTES (Partner will go)

 

Perform 3 total times for times each round or record your total reps (out of 60) completed, but scale weights/movements down to allow you the best chance to completely finish…

 

POST YOUR FINAL WEIGHT & ALL THREE TIMES FOR THE WORKOUT TO COMMENTS

Justin VanBeek

Written by: Justin VanBeek

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