09/05/2018
Split Jerk (5×1)
Perform working sets at level load of 90-95% of 1RM.
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
7 S2O, 165/115#
9 KB Swings, 70/53#
11/8 Calorie Row
7 S2O, 165/115#
9 KB Swings, 70/53#
11/8 Calorie Row
Record the number of rounds and reps completed.
Competition Standard (Rx+):
Masters 55+ (Rx):
Barbell: 95/65#
KB: 53/35#
Scales:
Barbell: 155/105#, 135/95#, 115/85#, or lighter
KB: 53/35#, 35/26#, or lighter