Strength
Power Clean
12 minutes to build to a heavy triple.
-Then-
10 Minutes (New set every 30 seconds)
1 Power Clean @75-78% of the heavy triple.
Back Squat
5 Sets
3 Back Squat @73-78% 1RM Back Squat
*Rest as needed between sets.
Front Squat
5 Sets
3 Front Squat @78-83% 1RM Front Squat
*Rest as needed between sets.
Metcon:
AMRAP 9 Minutes
3 Squat Cleans (155/105)
1 Wall Walks
3 Squat Cleans (155/105)
2 Wall Walks
3 Squat Cleans (155/105)
3 Wall Walks
6 Squat Cleans (155/105)
4 Wall Walks
6 Squat Cleans (155/105)
5 Wall Walks
6 Squat Cleans (155/105)
6 Wall Walks
9 Squat Cleans (155/105)
7 Wall Walks
Scaled:
AMRAP 9 Minutes
3 Squat Cleans (135/95)
1 Wall Walk
3 Squat Cleans (135/95)
1 Wall Walk
3 Squat Cleans (135/95)
2 Wall Walks
6 Squat Cleans (135/95)
2 Wall Walks
6 Squat Cleans (135/95)
3 Wall Walks
6 Squat Cleans (135/95)
3 Wall Walks
9 Squat Cleans (135/95)
4 Wall Walks
9 Squat Cleans (135/95)
4 Wall Walks.
9 Squat Cleans (135/95)
5 Wall Walks….
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