November 13th, 2017 – Washed Up Athlete

Warm-Up

Dynamic

Strength 1

Clean 5×2

Strength 2

A1. Bench Press x8, x6, x4, x2, x2

A2. Strict Pull-Ups 4xMax Reps

Metcon

AMRAP 4:

  • 27/21 Calorie Row
  • 21 Power Cleans (135/95)
  • 15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

  • 27/21 Calorie Row
  • 21 Power Cleans (115/80)
  • 15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

  • 27/21 Calorie Row
  • 21 Power Cleans (95/65)
  • 15 Burpee Box Jump Overs (24/20)

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