Friday – 102116


An evening class doing some squat therapy to open the hips up.

EMOM for 12 minutes:
Every odd minute, perform 12 pistols, 6 each leg AFAP.
Every even minute, perform 3 unbroken clean and jerks, going AHAP.

If you are good a pistols, do them weighted.  Absolutely no resting or dropping the bar during the set of 3 clean and jerks, power clean + push jerk is what I’m looking for.  The highest weight achieved for 3 unbroken reps will be your score for the EMOM.

Workout of the Day
Climb as high up the ladder as you can in 16 minutes of
200 meter run
5 kettlebell swings (53/35)
200 meter run
10 kettlebell swings
200 meter run
15 kettlebell swings. . .

Towards the end of the workout, if you can’t finish a 200 meter run in time, stay in the gym and just continue to build your score with KB swings.  If you finish 5 rounds plus the run plus 5 kettlebell swings, you score will be 5+205.  If you finished the 5th round but didn’t get to the run, but still did 5 swings, your score will be 5+5.

Post your scores to the Whiteboard.

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