11.10
Snatch (1RPM)
Clean and Jerk (1RM)
– 10 minutes to establish a 1RM Clean and Jerk
* Rest 60-90 seconds between sets *
Metcon (2 Rounds for reps)
Air Bud: Golden Receiver
Part A
8:00 Amrap
50 Double Unders
10 Deadlifts (185/135)
5 HSPU Rx+ (Strict HSPU)
Part A
8:00 Amrap
50 Double Unders
10 Deadlifts (185/135)
5 HSPU Rx+ (Strict HSPU)
-rest 1:00 min after part A-
Part B
2:00 min Max Reps
C2B Rx+ (Bar Muscle Ups)
Target number of Reps each set:
Part A: 4+ Rounds (268 Reps +)
Part B: 15 reps +
Part A: 4+ Rounds (268 Reps +)
Part B: 15 reps +
STIMULUS and GOALS
Stimulus is moderate pacing on part A and a "push" pace on part B. Ideal pacing on this workout should have athletes completing a round every 1:30-2:00 minutes.
Make sure during the rest athletes are getting to their pull-up bar and are ready to go.
* Rest 60-90 seconds between sets *