Friday, 05.15.20

COMPLETE:

Weightlifting:

A. EMOM x 8

1 Power Clean + 2 Hang Power cleans + 3 Front Squats + 4 shoulder to overhead; 165/113

* Those who have been with us for a while and done this progression years prior, check your starting weights, ending weights etc. Use that data to be smart with your start on this go around.

B1. Sumo Deadlift x 20 reps x 2 sets at 50-55%

B2. 20 banded squat jumps

///

Conditioning:

Running clock

AMRAP 5

10 hang power Snatch’s 75/53

3 bar muscle ups

Rest 3 minutes

5 min clock; ascending ladder

3 HSPU

3 Cleans 185/113

6 HSPU

6 Cleans

9

9

etc.

Ascending by 3’s

Rest 3 minutes

5 min clock

25/18 cal bike,

Into AMRAP remaining time

4 burpee’s box jump overs 24/20

8 alt hang db clean and jerks 50/35

///

BECOMPLETE: