Friday!
Strength: (20:00)
Full Cleans
Work off of (100%) of your 1RM Full Clean (or Power Clean)!
Warm up to 60%
(2-4 sets of 1-3 reps), then…
OK to perform singles but rest no more than 7 seconds between reps (rest as needed between sets).
3 reps ×60%
3 reps ×65%
3 reps ×70%
3 reps ×75%
Then… Clean Pulls
(not clean high pulls)
3 reps ×90%
3 reps ×95%
3 reps ×100%
or a 3 rep AHAP!
CF Light: 15:00 AMRAP!
12 Power Cleans #95/65 (or HPC + PP #35/25 DB’s)
100 M Run
15 BFSU
Met Con:
12:00 AMRAP!
*Goal: 5R+
E:
35 Dubs
12 Alt. KB Transfers #70/53
RX:
30 Dubs
12 Alt. KB Transfers #53/35
M/S:
25 Dubs (65 Singles)
12 Alt. KB Transfers
#44+/25+