10/20/2018

The Hateful 7

With a Partner For Time:

7 Rds
7 Power Cleans 115/75
7 Front Squats
7 Push Press

After every round complete task:

Rd 1: 20 Box Jump Overs 24/20
Rd 2: 30 Cal Bike
Rd 3: 40 Bar Facing Burpees
Rd 4: 100 DU
Rd 5: 40 Cal Row
Rd 6: 30 Pull ups
Rd 7: 200 M Run

Rx+ 135/95; 30/24; BMU

Scaled 95/65; Singles x 2

10/16/2018

Full Throttle

Clean and Jerk: 15 min to work Clean and Jerk Technique. Use 8 min to work technique at light weight. Then use the rest of the time to warm up to opening weight of metcon.

METCON: For time - 22 Min Cap

3 Rds
21 T2B
15 Wall Balls
2B Pull ups
50 DU

Scaled: hanging knee raises; Pull ups; singles x 3

Note time finished. In time remaining find 1 RM Clean and Jerk

Should have 2 separate scores. 1 is the time for the metcon and the second is the 1 RM Clean and Jerk