Monday, December 5th, 2016

Strength:  Hang squat clean

0:00 – 1 pause front squat + 3 tall cleans (empty BB)
1:00 – 1 pause front squat + 3 tall cleans (25% of squat clean)
2:00 – 1 pause front squat + 3 tall cleans (35% of squat clean)
3:00 – 3 hang squat cleans (50%)
4:00 – 2 hang squat cleans (55%)
5:00 – 1 hang squat cleans (60%)
Rest 1 minute.
7:00 – 15:00 – Build to a heavy single hang squat clean
Workout of the Day:
 “A War You Cannot Win”
Every 2 minutes for as long as possible complete:
From 0:00 – 2:00
15 ft rope climb, 2 ascents
Front squats, 2 reps (185/125)
From 2:00 – 4:00
15 ft rope climb, 2 ascents
Front squats, 4 reps (185/125)
From 4:00 – 6:00
15 ft rope climb, 2 ascents
Front squats, 6 reps (185/125)
-Continue adding 2 reps to the front squat each interval for as long as you are able to do so.
Score is total number of minutes completed.  Front squats are from the ground.