Friday 12.30.16

1.Front Squat

Wave #1
On the 0:00: 5 Reps @ 65% of 1RM
On the 1:30: 3 Reps @ 70% of 1RM
On the 3:00: 1 Rep @ 75% of 1RM
Wave #2
On the 4:30: 5 Reps @ 65% of 1RM
On the 6:00: 3 Reps @ 70% of 1RM
On the 7:30: 1 Rep @ 80% of 1RM
Wave #3
On the 9:00: 5 Reps @ 65% of 1RM
On the 10:30: 3 Reps @ 70% of 1RM
On the 12:00: 1 Rep @ 85% of 1RM
The first two sets on each wave (Sets of 5’s and 3’s) stay consistent at 65% and 70% respectively.
On the third set of each wave (Sets of 1′), we will be climbing from 75%, to 80%, and then to finish with a single at 85%.

2.  4 Rounds of a 3:00 Window…

Round 1
7 Power Cleans (185/135) (155/105)
200m run
Max Calorie Row in Time Remaining
Rest 1:00 between round

Round 2

7 Power Cleans (155/105)
200m run
Max Rope climbs in Time Remaining
Rest 1:00 between round

Round 3
7 Power Cleans (155/105)
200m run
Max Calorie Row in Time Remaining
Rest 1:00 between round

Round 4

7 Power Cleans (155/105)
200m run
Max Rope climbs in Time Remaining
Rest 1:00 between round