Wednesday!
Strength: (15:00)
Full Cleans
(or Power Cleans)
Progressively load to 65% of your 1RM (Full) Clean or Power Clean, then perform the following…
Note: Rest no longer than 7-9 sec between reps. Rest as needed between sets!
1×3@65%
1×3@70%
1×3@75%
1×3@80%
1×3@75 (if there’s time remaining)
Strength Alternative:
12:00 AMRAP!
100 Singles
20 Alt. Lunges
#35/25 DB’s
30 Russian Twist #25/15 KB
Met Con:
12:00 AMRAP!
*Goal: 3-4R+!
E:
Men: 25 Calorie Row
Women: 20 Calorie Row
6 Muscle Ups (Ring or Bar)
RX:
Men: 12 C2B Pull Ups + 20 Calories: AD Bike
Women: 15 Pull Ups + 15 Calories: AD Bike
M/S:
10 Pull Ups (8 Jumping Pull Ups, 12 banded Pull Ups or 20 Alt. Plank Rows #35/25)
Men: 20 Calorie Row
Women: 15 Calorie Row