5/26/15 “Pain in the Aft”

 In Workout of the Day


Mobility: Shoulder Mobility Skill Practice

Warm Up: Spend 10 minutes working up to a challenging Jerk (Around 80%) out of the rack.

Strength: None.

Metabolic Conditioning: “Pain in the Aft” – For Time.

Rope Climbs (A: 3, I*: 2, N: 6 Rope Lay Downs)

Then 3 Rounds

3 Heavy Jerks (A: 155lbs, I*: 93lbs, N: 63lbs)

30′ Overhead Plate Lunge (A: 45lbs, I*: 25lbs, N: 15lbs)

Then 500m Row

2 minute rest Repeat

*Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 13– 19 Minutes

Compare to: 2014 – 10 – 19 Coaching Tips:

Optional ‘Cash Out’: None

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