A: Plank hold - front 1 minute,L side 45 sec, R side 45 sec -
Rest 1 minute x 2
A: Full clean
On the 45 sec x 15
1 rep at 75%
Using your 3 RM Bench Press -
3x8 at 65%,
2x6 at 70%,
+ 1 AMRAP at 75%
A: Plank hold - front 1 minute,L side 45 sec, R side 45 sec -
Rest 1 minute x 2
A: Full clean
On the 45 sec x 15
1 rep at 75%
Using your 3 RM Bench Press -
3x8 at 65%,
2x6 at 70%,
+ 1 AMRAP at 75%
For time!
Part A: At 0:00
Start with 1000m/800m row
and 20 Burpees over the rower
At 10:00 hit this!
4 RFT of
9 Pwr cleans at 185/125
6 Wall Walks
3 Rope climbs
Score is time on part A and Part B