Posion in the Water

Skill: Cleans 

Strength: 1-1-1-1-1 of complex below 

*1 Power clean + 2 Front Squat + 1 Hang Power Clean

*Don’t exceed 80% of your Power Clean

Metcon: 

Against 4 min clock, perform for following reps 

cal on assault bike

Box jump overs x max reps

(Rest 2 mins)

Against 4 min clock, AMRAP 

6 Power Cleans

12 Push-ups

(Rest 2 mins)

Against 4 min clock, AMRAP 

Row

8 front squats

L1: 50/45 cal on AB, 30″/24″, 135/95, Push-ups, 250m/200m row

L2: 50/45 cal on AB, 24″/20″, 115/85, Push-ups, 250m/200m row

L3: 45/40 cal on AB, 20″/17″, 95/65, 250m/200m row

L4: 30/25 cal on AB, 17″/15″, KBS, DB Thrusters, 250/200m row