September 12, 2017

​A. Warm Up
Coaches Choice Mobility. Activation and Movement Prep
Scoring: Not Scored

B. Push Press + Push Jerk + Split Jerk 8 x 1
Every 90 seconds, for 12 minutes (8 sets):
Push Press + Push Jerk + Split Jerk
Coach's Notes:
Find a heavy complex for the day.

Buy-In Do C1 OR C2

C1. For Time: Pull-Ups
For Time:

1. 50 Pull-Ups

Time Cap: 4 minutes
Coach's Notes:
This is gymnastic cycling and volume... The CATCH... You need to come off the bar every 5 reps. For those without the Pull Up volume: This can be scaled to a 4 minute AMRAP of Pull Ups, straight into part D.
no rest!!! 

C2. 4 minute AMRAP of Pull-Ups
As Many Rounds and Reps as possible in 4 minutes:

1. Max Pull-Ups

D. For Time: Double-Unders, Kettlebell Swings, Hand Release Push-Ups, and Farmers Walks
​For Time:

1. 100 Double-Unders
2. 25 Kettlebell Swings @ 32/24 kg
3. 75 Double-Unders
4. 25 Hand Release Push-Ups
5. 50 Double-Unders
6. Farmers Walk 240 meters @ 32/24 kg

Time Cap: 20 minutes
Coach's Notes:
Farmers walk is single arm - switch arm after 1 lap