Friday 13th 2016

Tech : Find your Front Squat + Jerk 1 Rep Max.

Work from the racks -  15 min working in 3's

Record your best Squat Clean 1 Rep Max lift.

in 3's 15min to establish 1RM


WOD : 10-9-8-7-6-5-4-3-2-1 reps, for time of:

Squat Clean, 70/50kg


Row Calories

1 athlete must be on rower at all times.

Other 2 athletes work through the movements, athletes must complete 10 squat cleans before moving onto toes to bar etc.

*After each round both athletes must complete 1 rope climb.

Swap rower when you like. Scaled athletes use manageable weight and perform 5 second rope or bar hold.

Score is time taken + calories 15 min time cap

James Davidson

ne37 1pr