Coach Rob
X-FACTOR
5 Rounds For Time (18:00 Time Cap):
12 Burpee Box Jump Overs (24"/20")
9 Bar Muscle-Ups
X Clean and Jerks
Round 1 - 15 Clean and Jerks 135 / 95 lb
Round 2 - 12 Clean and Jerks 155 / 105 lb
Round 3 - 9 Clean and Jerks 185 / 135 lb
Round 4 - 6 Clean and Jerks 225 / 155 lb
Round 5 - 3 Clean and Jerks 275 / 185 lb
8:30 CLASS BARBECUE SAUCE 1200/1000m Row 10Bar Muscle-Ups OR 20 Ring Rows 60 GHD Sit-Ups OR 90AbMAt Sit-Ups 20 Clean & Jerk 135/95 30 HSPU 60 Deadlift 225/165 30 HSPU 20 C&J 60 GHD OR 150 AbMAt Sit-up
BMW 75 Double Unders 15 Front Squats (155/105) 150 Double Unders 15 Front Squats (155/105) 75 Double Unders STRENGTH Push Jerk
VOLKSWAGEN 12 minute EMOM 200/175m Row -rest 1 minute- 6 Minute EMOM 6 Power Snatches (135/95) -rest 1 minute- 6 Minute EMOM 6 Power Clean and Jerks (135/95) STRENGTH Accessory Work