10/04/16

Lift

Life
Every minute, on the minute, for 12 minutes:
1 clean deadlift + 1 hang power clean (above the knee)

Fitness
Every minute, on the minute, for 12 minutes: Power Clean x 1 rep
*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85% *Sets 7-12 – 85+%

Metcon

Life
Three rounds for time of:
Run 200 Meters
12 Alternating Single-Arm Dumbbell Snatches

Fitness
Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks 50 Double-Unders

Accessory

Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds