Tuesday – October 1

AMRAP 24

100 M Run

3 Muscle Ups OR 5 Chest to Bar Pull Ups OR 7 Pull Ups

6 Unbroken Hang Clean and Jerks (115/75)

9 Toes to Bar

*Rest 1 Minute after each round

*Penalty for breaking Clean and Jerks = 6 Burpees

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Barbell class – 815pm

A) 8 sets:

10 1-arm KB deadlift

10 heavy Russian KB swings

Rest 0:45

B) Touch-and-go power clean

5 x 5, climbing

Rest 2:00 between sets

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*Todays gymnastics focus is meant to show you where you are and allow you to discover where you want to be. SCALE APPROPRIATELY – we are looking for constant movement over this 24 minutes, not standing around staring at your pull-up bar.

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