Friday, 11/9

Clean & Jerk Complex

5 Sets of the Complex:
1 Hang Squat Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk

Set #1 - 70% of 1RM Clean and Jerk
Set #2 - 74% of 1RM Clean and Jerk
Set #3 - 78% of 1RM Clean and Jerk
Sets #4+5 - 78-86% of 1RM Clean and Jerk

Based off feel on the final two sets.
Aim is to hold onto the bar for the entire duration of the complex.
* 15 Minute Cap

"Cover Girl"

AMRAP 18:00

Buy In Is 5 Rounds:
250 Meter Row Or Bike (20/14)
10 Overhead Squats (95/65)

With Time Remaining, Max Rounds:
5 Chest to Bar Pull-Ups
7 Kipping Handstand Push-ups
21 Air Squats

*Score is rounds plus reps of the triplet

 Stamina Squat

Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 1 Front Squat
Even Minutes - 3 Back Squats

*Both* lifts are performed with the same load:
73% of our estimated 1RM Front squat.
This is a 3% increase from last Friday.