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"
