10-18-21

Happy Monday!



Clean Day!


Squat Clean 3x3

-all reps are touch and go

-3x3 at the same weight

-should be less than your 3RM

-should all be sexy reps


0:00-5x30%

2:00-5x40%

4:00-5x50%

6:30-4x60%

9:00-4x70%

12:00-4x75-80%

15:00-3x75-90% (set 1)

18:00-3x75-90% (set 2)

21:00-3x75-90% (set 3)


AMRAP 14

-9 Hang Power Clean and Jerks

-2 Wall Walks

-3 Challenging Pulls


135/95, 3 Ring Muscle Ups

115/85, 3 Bar Muscle Ups

95/65, 3 Chest to Bar

75/55, 3 Pull-Ups

Weight you could do 9 in a row of, best ROM wall walks able, and challenging pulls that will chew the clock and break up the long workout


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