Sunday February 4, 2018

Rest: Eat, sleep and recover!

OR

A1 - Power Clean EMOM for 12mins

Work up to 60% of 1 RM Power Clean

Start a running clock:

Min 1: 1x4@60%

Min 2: 1x3@65%

Min 3: 1x2@75%

*Complete 4 waves in total. *Go up in weight each wave depending on how weight feels

 

B1 - Air Runner EMOM

40 seconds on/20 second off for 4mins

 

C1 - 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

STAY GOLD