Wednesday 14.06.2017


Scaled) Ask your coach what an appropriate scale would be.

lighter weights

Optional Row

Burpees (not over bar)

Rx) "Behind Bars"

A: in a 4:00 window

400m Run

15 Bar Facing Burpees

Max Power Cleans 135/95

- 4:00 Rest-

B: in a 4:00 window

400m Run

10 Bar Facing Burpees

Max Power Clean 155/105

- 4:00 Rest -

C: in a 4:00 window

400m Run

5 Bar Facing Burpees

Max Power Clean 185/125

*on the Cleans chose a weight you can cycle unbroken A: 15-20 reps, B: 7-10, C: 5

Comp) 1) Hang Power Clean

EMOM x 10:

min 1, 5 at 60%

min 2, 4 at 65%

min 3, 3 at 70%

min 4, 2 at 75%

min 5, 1 at 80%

min 6-10, build to a heavy single

2) "Behind Bars"


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