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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+