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.