Wednesday
4/16
A. 1.1 Power Clean + 1 Hang Power Clean
Every 75 seconds x8 sets
*load @ 60% of 1RM Hang clean or 4-5 RPE then build to a heavy set
B. 2 minute AMRAP
Row 18 cals/13 cals
AMRAP Power Cleans @ 185#/125# remaining time
rest 1:00
2 minute AMRAP
Echo Bike 15/12 cals
AMRAP toes to bar or v-ups remaining time
rest 1:00
x3 sets
*cap row/bike @ 75 seconds
Essentials
A. Take 12-15 minutes to complete 3-4 sets of the following
A1. Flat DB bench press @ 30X1 x8-10 reps
A2. Supine to standing rope climbs x3-6 reps
*Cap rope climbs @ 45 seconds
A. For time
15-18-21
Kettlebell swings
20-24-28
Ab mat sit-ups
15-18-21
Ring rows/ pull-ups