Tuesday – 110816

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Even after missing a lot of time because of school and life in general, Malcolm managed to smash a 300 lb hang power clean and jerk yesterday.

Warm-up
3 rounds NOT for time:
200 meter run
10 PVC shoulder dislocates
8 Goblet squats with extended counter weight

Workout of the Day
In teams of 2,

AMRAP in 35 minutes:
100 overhead squats (45/33)
200 double-unders
10 snatches (155/108)
20 muscle-ups

Each team will have two bars, availability permitting.  The overhead squats are with an empty bar.  If you can’t do double-unders as a team, you will do twice as many single-unders.  If one teammate can do double-unders, and one can’t, the teammate who can do double-unders will do 50, then the teammate doing single-unders will do 100.  Then the first teammate will do 50 dubs, then the second teammate will end the set with one more set of 100 singles.  Snatches should be heavy.  If you can’t muscle-up, you will do 40 ring pull-ups as a team.  If you can’t ring pull-up, you will do 40 pull-ups and scale the pull-ups from there.  If there is a team of 3, one teammate will work through the AMRAP, one teammate will rest, and one teammate will hold a plank.

Post your scores to the Whiteboard.

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