Weightlifting
Power Clean (Low Blocks@(80%+Increasement)x1,then Drop set 2×2)
(15min)
Increase 5.5# if work set is below 242#
Increase 5.5# if work set is below 176#
Increase 5.5# if work set is below 242#
Increase 5.5# if work set is below 176#
Drop set 2×2 @ (-22#)
Metcon
Metcon (AMRAP – Rounds and Reps)
Mod “Tiff”
On a 25 minute clock,
Row 3000m then,
Perform as many rounds as possible of
11 C2B pull-ups
7 Hang Squat cleans 135/95
7 Push press 135/95
On a 25 minute clock,
Row 3000m then,
Perform as many rounds as possible of
11 C2B pull-ups
7 Hang Squat cleans 135/95
7 Push press 135/95
RX+ 155/105
GYM1010 
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