11.10.16

Front Squat (0:00 - 15:00)
6 – 1 – 4 – 1 – 2 – 1
Percentages taken off your 1RM Front Squat.
Minute 1 – 6 Squats @ 75%
Minute 2 – Rest
Minute 3 – 1 Squat @ 85%
Minute 4 – Rest
Minute 5 – 4 Squats @ 78%
Minute 6 – Rest
Minute 7 – 1 Squat @ 88%
Minute 8 – Rest
Minute 9 – 2 Squats @ 81%
Minute 10 – Rest
Minute 11 – 1 Squat @ 91%
Minutes 12 – 15, rest and preparation for Power Cleans.

Power Clean Waves – Starting on the 15:00
Percentages taken off your 1RM Clean. Unlike yesterday, there is not a one minute rest between waves.
All singles (No “Touch-and-Go”). 
With a Running Clock…
Minute 15 – 3 Power Cleans @ 73%
Minute 16 – 2 Power Cleans @ 76%
Minute 17 – 1 Power Clean @ 79%
Minute 18 – 3 Power Cleans @ 75%
Minute 19 – 2 Power Cleans @ 78%
Minute 20 – 1 Power Clean @ 81%
Minute 21 – 3 Power Cleans @ 77%
Minute 22 – 2 Power Cleans @ 80%
Minute 23 – 1 Power Cleans @ 83%

Rest 3 min

Conditioning
In 7 min
Buy-in: 400m run, then
AMRAP
6 Hang Squat Cleans 60/40kg
25 Double unders