21
May
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