August 30, 2015
0
Training of the Day
Strength
L1
Clean Progression
L2
15:00 to Build to a heavy single Pwr Clean ( complete 3 total reps at that weight )
L3
15:00 to Build to a heavy single Full Clean ( complete 3 total reps at that weight )
L1
Accessory
60 Push Ups Least amount of sets
Conditioning
L1
21 Med Ball Clean
21 Bar Rows
400m Run
15 MBC
15 BR
400m Run
9…
9…
L2
9 Ground to OH @ 60% of your Pwr Clean 1RM
9 Strict Pull Ups
400m Run
7 G2OH
7 Strict Pull Ups
400m Run
5 G2OH
5 Strict Pull Ups
L3
9 Ground to OH @ 155/105 ( scale to 50% of your full clean )
9 Strict Pull Ups
500m Row
7 G2OH @ 185/135 ( scale to 60% )
7 Strict Pull Ups
500m Row
5 G2OH @ 215/165 ( scale to 70% )
5 Strict Pull Ups
Post your scores to the Whiteboard.
