06/23/2022

Clean (1 Rep Max)
Opt.1 -Test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 -Build- 3×5 @ 80% of 1RM
Opt. 3 – 3 Position Clean
Floor
Hang
High-hang

*Sub Clean for snatch and test 1-3 options.

Metcon (Time)
For Time:

10,9,8,7,6,5,4,3,2,1
Jerks/HSPU’s
with 250/200 m. row or 200 m. run in-between sets of presses

Rx 95/65

You may sub the row or run for equivelent on the air bikes or stationary bike

Metcon (AMRAP – Reps)
Optional Accessory Work:
6×3 Tempo pull-ups
5-10 sec descent on each rep

After performing the 6×3 do an strict or assisted max-effort set of regular pull-ups

Enter total reps