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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