Wednesday 150812

Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
Start easy and add weight each rep.

(these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)

8 rounds:
250m row
Rest 1:00

Competition:
A. Clean EMOM above.
Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+
B. Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%
C. Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Unbroken Wall Ball Shots (30/20 lbs)
Minute 2 – 10 Toes to Bar
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)
Similar to last week, but with this goal in mind: no matter how hard you are breathing, you can always do 15 unbroken wall ball shots.
D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed