Wednesday, 26 July 17

1. Warm Up - 20 Minute Cap

2. Weightlifting -

A) EMOM x 5

Clean Pull + Hang Power Clean + Power Clean

Set #1 – 50% of 1RM Clean

Set #2 – 54% of 1RM Clean

Set #3 – 58% of 1RM Clean

Set #4 – 62% of 1RM Clean

Set #5 – 65% of 1RM Clean

B) EMOM x 5

1 Power Clean, climbing in weight

*looking for heavy single

Metcon - Ascending Ladder for 7:00 – 1 Power Clean, 30 Double-Unders 165/110 2 Power Cleans, 30 Double-Unders 3 Power Cleans, 30 Double-Unders 4 Power Cleans, 30 Double-Unders 5 Power Cleans, 30 Double-Unders

etc...