Monday, 24 Oct 16

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.