Thursday!
Strength: (15:00) Cleans!
Work up to a 1RM (Full) Clean or Power Clean. Once you hit your 1RM (and if there’s time), drop down to 90% X 1 rep followed by 80% X 1 rep.
Strength Alternative:
12:00 AMRAP!
12 OHL #45/35 BP
15 KB High Pulls #44/25
250 M Row (4)
Met Con: 12:00 Clock!
“Engine Work”
*Ascending Ladder
(as many reps as possible)!
Example:
1 HPC + 1 S2O
2 HPC + 2 S2O
3 HPC + 3 S2O, etc.
and so on… add an additional rep to each round. Total reps for the complex = your score plus owever many box jumps you do at the end.
*Penalty: Run 100 M if you drop the bar at anytime or change or break the complex in any way.
Hang Power Cleans
+ S2O
E: #105/75
RX: #95/65
M/S: #85/55
10 Box Jumps
(or Alt. Step Ups)
E: “30/24
RX: “24/20
M/S: “24/20