Friday 20151218 Open Workout

Posted: December 17, 2015 by eweirick in Uncategorized


Only lift prep (Burgener warm-up)



15 Min Time Cap

20 clean and jerks 95/65

400m run

15 clean and jerks 115/75

400m run

10 clean and jerks 135/85

400m run

5 clean and jerks 145/95

7 burpees

Score is total C&J and Burpees completed (Max 57)


Scaling Options:

Power Cleans are OK

If your Heavy single is near or below the 170/120+ range, then your weight progression is as follows:







Kipping Handstand Pushup Progression 2

Video courtesy of Freestyle Connection.

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