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Friday 02.16.2018

POSTED ON February 15, 2018

Friday | 02.16.2018

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Warm Up:
 
5 clean pulls
5 hang power cleans
5 bottom half burpee
10 cossack squats
5 hips down push ups
 
x3-4 sets
 
Then build up to the 3 weight in the desired
version the athlete wishes to attempt. If they cannot
succesfully hit that weight 3 times they need to scale.
 
 
Metcon:
 
Level 1 (RX)
 
20min AMRAP
 
10 bar facing burpee
21 squat cleans 95/65
10 bar facing burpee
17 squat clean 115/85
10 bar facing burpee
14 squat clean 135/95
10 bar facing burpee
10 squat clean 185/125
10 bar facing burpee
6 squat clean 225/155
10 bar facing burpee
2 squat clean 265/175
10 bar facing burpee
ME clean 300/205 remaining time
Level 2 (Intermediate)
 
20min AMRAP
 
10 bar facing burpee
21 squat cleans 95/65
10 bar facing burpee
17 squat clean 115/85
10 bar facing burpee
14 squat clean 135/95
10 bar facing burpee
10 squat clean 155/105
10 bar facing burpee
6 squat clean 185/125
10 bar facing burpee
2 squat clean 205/145
10 bar facing burpee
ME clean 225/155 remaining time
 
Level 3 (Beginner)
 
20min AMRAP
 
10 bar facing burpee
21 squat cleans 75/55
10 bar facing burpee
17 squat clean 95/65
10 bar facing burpee
14 squat clean 115/85
10 bar facing burpee
10 squat clean 135/95
10 bar facing burpee
6 squat clean 155/85
10 bar facing burpee
2 squat clean 185/125
10 bar facing burpee
ME clean 205/145 remaining time
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