
07 Oct Saturday, October 8th, 2016
Event 7
Rx’d Workout
As MF pairs, alternating
20-min. AMRAP:
5 clean and jerks, each (185 / 135 lb.)
10 synchro toes-to-bars
Order: MF1-MF2-MF1-MF2-Etc.
Time cap: 20 minutes
Scaled Workout
As MF pairs, alternating
20-min. AMRAP:
5 clean and jerks, each (115 / 75 lb.)
10 synchro hanging knee raises
Order: MF1-MF2-MF1-MF2-Etc.
Time cap: 20 minutes
Notes
At the call of “3, 2, 1…go,” the first male/female pair will begin their 5 clean and jerks. The athletes can complete the lifts at the same time, but there is no need to synchronize. After each athlete completes five repetitions with their barbell, they will move to the pull-up bar to complete 10 synchronized toes-to-bars. After all 10 reps are complete, they will tag in the other pair who will proceed through the two movements in the same manner. The two pairs will continue to alternate in this manner, accumulating as many reps as possible before the 20-minute time cap.