Friday

Strength:

Touch and Go Power Clean

3-3-3-3-3

*New Set Every 1:30

*Build to Moderate Heavy Touch and Go Triple

 

Metcon:

[OPEN]

For Time:

15-12-9

Deadlift (185/125)

Burpee

 

Rest 3:00

 

12-9-6

Hang Power Clean (185/125)

Lateral Burpee Over Bar

 

Rest 3:00

 

9-6-3

Power Clean (185/125)

Bar Facing Burpee

*Score Total Time Including Rest

 

[PERFORMANCE]

For Time:

15-12-9

Deadlift (135/85)

Burpee

 

Rest 3:00

 

12-9-6

Hang Power Clean (135/85)

Lateral Burpee Over Bar

 

Rest 3:00

 

9-6-3

Power Clean (135/85)

Bar Facing Burpee

*Score Total Time Including Rest

 

[FITNESS]

For Time:

15-12-9

Deadlift (95/65)

Burpee

 

Rest 3:00

 

12-9-6

Hang Power Clean (95/65)

Burpee

 

Rest 3:00

 

9-6-3

Power Clean (95/65)

Burpee

*Score Total Time Including Rest

 

Level #2 Progression Extra Credit:

8 Minutes

Alternating On the Minute
Odd Minutes – 40 Double Unders
Even Minutes – 12 GHD Sit-Ups