KILO BLOG

July 10, 2019

 

RX: 15min Clock 3-3-2-1-1 Front Squat & Jerk and WSRMU. 80%- 85%- 90%- 95%- 95%. 15min clock 8-8-5-3-2-2 OHP and RDL 60%- 75%- 85%- 85%- 90%-95%. 4×8 Weighted Pull Ups and WTTB.

Gold: 15min Clock 3-3-2-1-1 Front Squat & Jerk and WSRMU. 80%- 85%- 90%- 95%- 95%. 15min clock 8-8-5-3-2-2 OHP and RDL 60%- 75%- 85%- 85%- 90%-95%. 4×8 Weighted Pull Ups and WTTB.

Silver: 15min Clock 5×5 Front Squat & Jerk and WSRMU. 80%- 85%- 90%- 95%- 95%. 15min clock 8-8-5-3-2-2 OHP and RDL 60%- 75%- 85%- 85%- 90%-95%. 4×8 Strict Pull Ups and TAH.

No Bar: 30min AMRAP15 Goblet Squats, 15(ES) KB bent over rows, 15 DB Push Press, 15 (ES) SL KB RDL. Finish with 2k krow

Leave a Reply

Your email address will not be published. Required fields are marked *