11/25/2015

24
Nov

11/25/2015

Strength is a 5 rep max front squat – drive those elbows up from the bottom of your squat and once the bar gets heavy you may want to treat each rep as a single effort instead of trying to rep them out as quickly as possible.
The metcon is an ascending ladder – clean and jerks must be a full squat, but you may push press, push jerk, or split jerk to go overhead. Double unders always stay at 20 reps. Your score will be the round you completed plus extra reps. So if you finish by doing 6 out of 10 clean and jerks (10th round) then your score is 9+6.

Strength

5RM Front Squat

Conditioning

AMRAP in 10 minutes:
1 (squat) clean and jerk, 165/110#
20 double unders
2 clean and jerks
20 double unders
3 clean and jerks
20 double unders
etc.