P
A. 4 Rounds
1 ATK HSC + 1 BTK HSC + 1 SC
*rest 20 secs between reps and 2:00 between sets
*75,80,85,85% of 1 RM Squat Clean
*ATK = Above the knee
*BTK = Below the knee
F
A. q(2:00) x 5
3 Position hang power cleans
*This week focus on receiving the bar a bit lower and then going into a FS on each rep
B. 5 RFT [20]
15 cal Echo Bike
12 DL
9 HPC
6 STO
*155/105 bar or DBs
*Focus on bigger sets with the barbell and recovery on the bike
Challenge of the week results 11/28-12/4
CHALLENGE drawing winner! (Nov)
12 05 22