11/8/17

Weightlifting
Power Clean
(Every :90 x 6 sets:2 pausing power clean)
*Pauses take place at:
1 – Knee-level
2 – Jumping Position (mid-thigh)
3 – Power Catch Position
(50% of 1RM Clean/55%/60%/65%)
Metcon
Doce
OPEN

AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

PERFORMANCE
27/21 Cal Row

FITNESS
27/21 Cal Row
(115/80),(95/65),(75/55)

If no row sub with bike
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