Friday – July 3

15 Minutes:

10 Squat Cleans (135/95)

10 Strict Pull Ups 

8 Squat Cleans (165/115)

8 Strict Pull Ups 

6 Squat Cleans (185/125)

6 Strict Pull Ups 

4 Squat Cleans (195/130)

4 Strict Pull Ups 

In remaining time

Max Squat Cleans @final weight 

*Record total time AND total reps at final bar

*Final barbell should NOT be more than 85% of 1 RM Clean.  Be careful here.

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We want URGENCY here. Transitions, time between cleans, weight changes. Your goal is to get to that max-clean part as fast as you can, and then see what you can with a near-empty tank. Attack this one (but be smart about your %).

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SUGGESTED WARM UP

  1. Stretch /. mobilize front rack
  2. 12 Minute Alternating EMOM:
  3. Minute 1: 10 Burpees over Bar as fast as possible
  4. 20 Reverse Lunges
  5. Hold bottom of air squat for 40 seconds
  6. 5 Scap Pull Ups + 5 Scap Push Ups

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