Horror!

May 13, 2014

Strength:

 

Clean:

 

If you know your one rep max for Cleans, do clean @ 75 percent x 1 x 3. If you don't know your 1 rep max clean, find it.

 

Clean pull @ 90 percent of clean x 3 x 3.

 

Clean deadlift @ 100 percent of clean x 3 x 3.

 

Back Squat:

 

If you know your 1 rep max, do back squat @ 75 percent x 3 x 5. If you don't know your 1 rep max back squat, find it.

 

Metcon:

 

3 rounds for time

 

7 dead lifts (255/155)

14 burpees over the bar

21 push ups

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