Strength: Power Clean Complex
Every 90-seconds for 8 Rounds (12-mins)
Complex: 1 Hang Clean Pull (+) 2 Power Cleans
*Power Cleans don’t have to be Touch and Go: Increase in weight without exceeding 80%**
Metcon:
Every (2-mins) for 5 Rounds…
7 Hang Power Cleans
7 Box Jump Overs
7 Pull-ups
Rest 1:00 between 2:00 Intervals
**Add 1-rep to eacn new round: 7,8,9,10,11
**If/Once you fail a Round, that is your score, and go back down to the number before**
L1: 115/85, 24″/20″, Reg Pull-ups by Design
L2: 95/65, 24″/20″, Reg. Pull-ups
L3: 75/55, 24″/20″ (Step-Overs), Assisted Pull-ups
L4: DB Cleans, Ring Rows, DB Squats (Open Style), 20″/17″ (Step-Overs)
Ex.) If I fail at 10, 9 is my score for the day and I will continue with 9 until the end of the Intervals