18.10.16

Front Squat (0:00 - 10:00)
6 – 4 – 2 – 1 – 2 – 4 – 6
Each set is done “On the 90 Second”. Percentages taken off your 1RM Front Squat.
On the 0:00 – 6 Reps @ 75%
On the 1:30 – 4 Reps @ 81%
On the 3:00 – 2 Reps @ 87%
On the 4:30 – 1 Rep @ 93%
On the 6:00 – 2 Reps @ 87%
On the 7:30 – 4 Reps @ 81%
On the 9:00 – 6 Reps @ 75%
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Rest until the 14:00, preparing for Power Cleans.

Power Clean (14:00 - 28:00)
Starting on the 14:00…
14:00 – 16:00 – Every 20 Seconds x 6: 1 Power Clean (70%)
16:00 – 17:00 – Rest
17:00 – 21:00 – Every 40 Seconds x 6: 1 Power Clean (75%)
21:00 – 22:00 – Rest
22:00 – 28:00 – Every 60 Seconds x 6: 1 Power Clean (80%)

Rest 3 min

Conditioning
In a 10 min Window…
75 Wall Balls (20/14)
Time remaining, AMRAP:
8 Deadlifts 100/65kg, 12 Barbell Facing Burpees