Tri-City Challenge at CFK on King St in 2011
2 Power Clean 185/125
1 Shoulder to Overhead 185/125
Rest 6 Minutes between AMRAPS
20 Cal Row
10 Strict Handstand Push Up
Coaches Notes: A combination heavy day / double met-con day designed to test athletes. The day, in its entirety, is designed to push athletes. The combination of heavy lifting, conditioning, and gymnastics leaves little place for athletes to hide and will demand they display their General Physical Preparedness.
Score: Total Rounds + Reps combined on both Met-Cons.
Scaling for Intensity
- Power Clean and Jerk → Reduce Weight → Increase Reps for Practice
Strict Handstand Push Up → Reduced Reps → 1 AB Mat → Pike Push Up on box → DB Strict Press (Seated)