08/12/2021

Clean (3 Rep Max)
Opt. 1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3
Opt. 2 5×3 @ 75% of 1RM
Opt. 3 Clean Complex
1 High hang Clean
1 Hang Clean (Above knee)
1 Clean from floor
Opt. 4 Accessory Work

Sub the Clean for a Snatch

Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
15 Calorie row/12 Cals on Bike
9 H. Cleans
6 STO Presses

Rx 95/65
Rx+135/95

Please be careful to set your rower and bike away from your barbell.

Metcon (Weight)
Optional Accessory Work:
4 Rounds:
21 Bicep Curls
See Demo below