A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean+ Squat Clean+ Jerk
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
B.
RX
Against a 3-minute clock…
Run 400 Meters
Max Reps of Chest-to-Bar Pull-Ups
Rest 60 seconds, and then…
Against a 3-minute clock…
Run 400 Meters
Max Reps of Power Cleans (60/40 Kg)
Rest 60 seconds and repeat for 2 rounds.
SCALED
Against a 3-minute clock…
Run 400 Meters
Max Reps of Pull-Ups
Rest 60 seconds, and then…
Against a 3-minute clock…
Run 400 Meters
Max Reps of Power Cleans (45/25 Kg)
Rest 60 seconds and repeat for 2 rounds.
BASIC
Against a 3-minute clock…
Run 300 Meters
Max Reps of Banded Pull ups / Ring Row
Rest 60 seconds, and then…
Against a 3-minute clock…
Run 300 Meters
Max Reps of Power Cleans (30/20 Kg)
Rest 60 seconds and repeat for 2 rounds.
