19 January 2016 19 January 2016
Tuesday 19 January 2016 '19 January 2016'

12522917_10207813840691394_1891402012540037743_nPhoto credit Rudy Cruz

1. Warm-up
Weakness warm-up:
Run 1 mile/ 1/2 mile

2. OLY
EOMOM for 10 minutes (5 rounds)
4 Touch and go power clean
Start in the neighborhood of 75% of your power clean max and work up if you can.

3. Met-Con
For time:
4 Legless rope climbs/ rope climbs /walk ups
12 Clean and jerk 155/105lbs 135/95 95/65
3 Legless rope climbs/ rope climbs /walk ups
9 Clean and jerk 155/105lbs 135/95 95/65
2 Legless rope climbs/ rope climbs /walk ups
6 Clean and jerk 155/105lbs 135/95 95/65
1 Legless rope climbs/ rope climbs /walk ups
3 Clean and jerk 155/105lbs 135/95 95/65

4. Extra
5 Rounds
15 Sumo DLHP 75/55lbs
15 CTB pull-ups
15 Box jump-overs 24/20″
Rest 1 minute

Depending on your weaknesses, choose ONE of the following:

5a.
Row 500m in 1:50/2:10 or less
Rest 1 minute
Row 500m in 1:28/2:08 or less
Rest 1 minute
Continue to take 2 seconds off per round until failure

5b. Partner Gymnastics
AMRAP 15 minutes – Alternating full rounds with a partner
10 KB swings 70/53lbs
10 HSPU

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