All posts by CFGG

Wednesday

A.

8 sets: 

1 hang power clean 

B.

3 min amrap:

21 power cleans (95/65)

21 burpees over the bar

Time Remaining: max reps DUs

2 mins rest

3 min amrap:

18 power cleans (115/75)

18 burpees over the bar

Time Remaining: max reps DUs

2 mins rest

3 min amrap: 

15 power cleans (135/95)

15 burpees over the bar

Time Remaining: max reps DUs

2 mins rest

3 min amrap: 

12 power cleans (155/105)

12 burpees over the bar

Time Remaining: max reps DUs

Friday

A.

3 sets:

Back Squat:

1 Rep @ 30X0 – TOUGH , then 12 reps FAST

B.

5 sets: 

In 90s, climb the ladder as high as possible

1-2-3-4-5-6……and so on up the ladder

bear complex*

burpees

rest 90s between sets, pick up where you left off each round

*bear complex:

power clean + front squat + push press + back squat + behind the neck push press