141019 Sunday – “Pain in the Aft”

Mobility:  Shoulder Mobility.


Skill Practice Warm Up:  Spend 7 minutes working up to a challenging jerk from the rack.


Workout:  “Pain in the Aft” – For Time.

Rope Climbs (Advanced: 3, Intermediate*: 2 , Novice: 1)

Then 3 Rounds

3 Heavy Jerks (Advanced: 155lbs, Intermediate*: 93lbs, Novice: 63lbs)

30′ Overhead Plate Lunge (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

Then

500m Row

2 minute rest

Repeat

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  13– 19 Minutes

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Compare To:  New Workout!


 

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