05/04/2016

Strength:

1) Clean High-Pull + Hang Clean (below knee) + Clean -  (1+1+1 ) x 10

2) 5 rounds – Complete as many reps as possible of:

-30 seconds max rep power clean (70kg/47kg)

-30 seconds rest

*Decrease the weight each rounds, as follows: Round 2 = 135#/95#, round 3 = 115#/85#, round 4 = 95#/65#, round 5 = 75#/55#.

Work Capacity: For as long as possible, every 3 minutes, complete 1 round of the following:

-2x thrusters (35kg/25kg)

-2x box jumps (24in/20in)

-4x thrusters (35kg/25kg)

-4x box jumps (24in/20in)

-6x thrusters (35kg/25kg)

-6x box jumps (24in/20in)

*After each successful round completed, add 10kg  for men and 5 kg  for women on the thruster weight. Complete as many rounds as possible until you are unable to hit the 24 reps (1 round) in the 3 minutes. Round 2 will be 95#/65# for the thrusters, round 3 is 115#/75#, round 4 = 135#/85#, round 5 = 155#/95#, etc.