Wednesday 15.11.2017


"Doce"

1) AMRAP 4:00

27/21 Calorie Row

21 Power Cleans

15 Burpee Box Jump Overs 24/20

-4:00 Rest -

2) AMRAP 4:00

27/21 Calorie Row

21 Power Cleans

15 Burpee Box Jump Overs 24/20

-4:00 Rest -

3) AMRAP 4:00

27/21 Calorie Row

21 Power Cleans

15 Burpee Box jump Overs 24/20

1) Should be a weight you could cycle 15+ times (when fresh)

2) Should be a weight you could cycle 20+ times

3) Should be a weight you could cycle 25+ times

Scaled) 115/80

95/65

75/55

Rx) 135/95

115/80

95/65

Comp) 1) Power Clean: Every 1:30 x 6 sets,

2 Pausing Power Cleans (knees/jumping position/catch)

(50/55/60/65/65/65% of 1Rm Clean & Jerk)

2) "Doce"

155/105

135/95

115/80


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