08/02/2018
Part A
Front Squat (8x 1)
Lifting Every 90sec for 12mins
Part B
Metcon (AMRAP – Reps)
Four sets for max reps of:
30 seconds of Power Cleans
Rest 60 seconds
Set 1: 55% of 1-RM Clean
Set 2: 60% of 1-RM Clean
Set 3: 65% of 1-RM Clean
Set 4: 70% of 1-RM Clean
30 seconds of Power Cleans
Rest 60 seconds
Set 1: 55% of 1-RM Clean
Set 2: 60% of 1-RM Clean
Set 3: 65% of 1-RM Clean
Set 4: 70% of 1-RM Clean
Part C
Metcon (AMRAP – Reps)
3min AMRAP
Burpees to Bar
Burpees to Bar
*Find a sustainable pace and keep moving