Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
B.
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes
Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. If you are new to tempo prescriptions, please read here.
Start around 70% and use today to build to figure out what you are capable of for this rep scheme.
C.
Complete rounds of 9, 7 and 5 reps for time of:
165/115 lb Hang Squat Clean
Bar Muscle-Up
Rest until the running clock hits 10:00, and then…
D.
Three rounds for time of:
25 Wall Ball Shots (30/20 lb)
15 Chest-to-Bar Pull-Ups
