THURSDAY 17th
CLEAN DAY
Complex:
-1 Power Clean
-1 Low Hang Power Clean
-1 High Hang Squat Clean
-1 Low Hang Squat Clean
Approach based loosely off 1RM Squat Clean
0:00-30%
2:00-40%
4:00-50%
6:30-60%
9:00-70%
12:00-75-80%
15:00-75-90%
18:00-Success thru here
22:00-Redemption, or get absolutely massive!
PART 2
AMRAP 12
-6 Power Cleans (moderate/heavy)
-12 Hanging Abs
-18 alt. Weighted Box Step Ups 24/20
185/125, T2B, 50/35
165/115, T2B, 50/35
135/95, Toes Close to Bar, 35/25
95/75, Knees to elbow, 30/20
Scale as needed