Nov 16,17, 2017

Yesterday we worked on the clean.  Heavy warmup followed by some EMOM work and then:

AMRAP 4:
27 Calorie Row
21 Power Cleans (155/105)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 2
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 3
AMRAP 4:00
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Today it was gymnastic work

We combined bar muscle ups with handstand walks, worked on some wall walks and then built to a 3 rm max back squat.  We then did an EMOM of pausing Jerks and Pausing Split Jerks for 6 minutes and then hit this one:

Alternating Tabata x 16 (8 sets at each)
Back Squats (empty barbell)
Double-Unders

This workout is conducted in the “Tabata Protocol”, where a single set is 20 seconds of work, followed by 10 seconds of rest. This is an alternating Tabata, which means the first set (20s on/10s off) is completed with back squats, and the second on double-unders. Alternating back and forth a total of 16 times will complete our 8 sets at each.