Monday, 24 Oct 16
- gorillacrossfitmac
- Oct 23, 2016
- 1 min read
1. Warm Up (10 mins)
2. Clean Pulls (10 mins)
Every 2:00 x 5 Sets
3 Clean Pulls – 110% of 1RM Clean
3. Squat Cleans (10 mins)
With a Running Clock:
0:00 – 4:00: Build to a Heavy 3-Rep Hang Squat Clean
4:00 – 7:00: Build to a Heavy 2-Rep Hang Squat Clean
7:00 – 10:00: Build to a Heavy 1-Rep Hang Squat Clean
4. Metcon "13.4" AMRAP 7:
3 Clean and Jerks(135/95), 3 Toes to Bar
6 Clean and Jerks(135/95), 6 Toes to Bar
9 Clean and Jerks(135/95), 9 Toes to Bar
12 Clean and Jerks(135/95), 12 Toes to Bar
Continue to add 3 repetitions to each movement until the 7:00 cap.
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