Power Clean and Foundation
Friday, June 19, 2015
Power Clean:
- 70%x3, 80%x3, 90%x3+
Then,
5 Minute AMRAP Ladder (go up by 3):
- 3 Deadlifts (65% 1 rep max, do not exceed 315,225)
- Sprint (3 mat lengths)
- 3 Pushups
- 3 Sprints
- 6 Deadlifts
- 3 Sprints
- 6 Pushups
- 3 Sprints
- 9 Deadlifts
- 3 Sprints
- 9 Pushups
- ***Continue up by 3 each round
We are finishing out the week with some power cleans and a fast burner metcon. For the power cleans, add 20lbs to your 1 rep max and then take 90% of that for your working weight. Our metcon is a version of our newest Foundations day 4 wod. The deadlifts in the metcon will be based off of 65% of your current 1 rep max. Go hard and have a good weekend!