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Posted: December 17, 2017

Monday, 18th December

Unicorn Daily Challenge

Basked off 1RM Clean and Jerk

Minute 1 – 4 Power CJ @ 60% of 1RM
Minute 2 – 3 Power CJ @ 65% of 1RM
Minute 3 – 2 Power CJ @ 70% of 1RM
Minute 4 – Rest
Minute 5 – 4 Power CJ @ 65% of 1RM
Minute 6 – 3 Power CJ @ 70% of 1RM
Minute 7 – 2 Power CJ @ 75% of 1RM
Minute 8 – Rest
Minute 9 – 4 Power CJ @ 70% of 1RM
Minute 10 – 3 Power CJ @ 75% of 1RM
Minute 11 – 2 Power CJ @ 80% of 1RM

Warm-up

All done with an empty barbell…

1:30 Slow Bike or Row
30s second Samson Stretch each side (Video)
5 Good Mornings
5 Back Squats

1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups + 10 Pushups + 15 Squats)
5 Elbow Rotations
5 Strict Presses

1:30 Slow Bike or Row
5 Stiff-Legged Deadlifts
5 Hang Power Cleans

Gymnastics Test:

Retesting from October 23rd. 

Option A
AMRAP 2:00 – Ring Muscle-Ups
Rest 1:00
AMRAP 1:00 – Ring Muscle-Ups
Rest :30s
AMRAP :30s – Ring Muscle-Ups

Option B
AMRAP 2:00 – Strict CTB Pull-Ups
Rest 1:00
AMRAP 1:00 – Strict CTB Pull-Ups
Rest :30s
AMRAP :30s – Strict CTB Pull-Ups

Water Wings

AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Power Clean and Jerks (135/95)