4.10.16

Power Clean Waves
Percentages taken off your 1RM Clean.
With a Running Clock (0:00-9:00)…
Minute 1 – 3 Power Cleans @ 70%
Minute 2 – 2 Power Cleans @ 73%
Minute 3 – 1 Power Clean @ 76%
Minute 4 – 3 Power Cleans @ 72%
Minute 5 – 2 Power Cleans @ 75%
Minute 6 – 1 Power Clean @ 78%
Minute 7 – 3 Power Cleans @ 74%
Minute 8 – 2 Power Cleans @ 77%
Minute 9 – 1 Power Cleans @ 80%
Immediately start warming up your Front Squat following the final lift.
Rest until the 15:00 (6 Minutes).

Front Squat

6 – 1 – 4 – 1 – 2 – 1

Percentages taken off your 1RM Front Squat. Running Clock continued (15:00 – 25:00)
Minute 15 – 6 Squats @ 70%
Minute 16 – Rest
Minute 17 – 1 Squat @ 80%
Minute 18 – Rest
Minute 19 – 4 Squats @ 73%
Minute 20 – Rest
Minute 21 – 1 Squat @ 83%
Minute 22 – Rest
Minute 23 – 2 Squats @ 76%
Minute 24 – Rest
Minute 25 – 1 Squat @ 86%

Conditioning
With a partner (both working at the same time)
AMRAP 5 min:
21 Calorie Row
21 Deadlifts 50/35kg