Saturday, April 20

April 18, 2019

 

Closing out week #3 of "Grunt Work".

Starting out Saturday with squat clean cycling.
A repeat from Tuesday, March 12, let's aim to beat our last complex score.

Following, the option to complete our conditioning for the day as a team of three, or individually. Wreckbag runs, rope climbs, and squat cleans.

 

Squat Clean Complex (5 x 2-2-2)

On the 3:00 x 5 Sets:
2 High Hang Cleans (Pockets)
2 Hang Cleans (Knee-Level)
2 Cleans (Floor)

Set #1 - 45% of 1RM Clean
Set #2 - 50-55%
Set #3 - 55-65%
Sets #4+5 - Build to a Heavy Complex.

All repetitions are intended to be squat cleans, and the set is intended to be completed unbroken (touch and go repetitions on the full clean).

 

Wreck Yourself (Team of 3) (Time)

Teams of 3, for time:
800m Odd Object Run
6 Rope Climbs, 20 Squat Cleans
800m Odd Object Run
9 Rope Climbs, 35 Squat Cleans
800m Odd Object Run
12 Rope Climbs, 50 Squat Cleans

Barbell - 135/95
Rope - 15'
Team runs together with a single or two Objects weighing 70/50. Team cannot start accumulating reps until all teammates are back from the run.

 

Wreck Yourself (Individual) (Time)

For Time:
400m Odd Object Run
400m Run (no bag)
1 Rope Climb, 9 Squat Cleans
400m Odd Object Run
400m Run (no bag)
3 Rope Climbs, 15 Squat Cleans
400m Odd Object Run
400m Run (no bag)
5 Rope Climbs, 21 Squat Cleans

Barbell - 135/95
Rope - 15'
Run with a single Object, weighing 50/35.

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