2/22/2016

21
Feb

2/22/2016

Strength today is a 5 rep max thruster – you’ll need to clean it from the ground – if you squat clean, then that may count as your first thruster as long as you get below parallel. If not, you may also power clean and then start your 5 thrusters.
The metcon is an ascending ladder of power cleans and chest-to-bar pull-ups. The power cleans increase by 1 rep each round and the pull-ups increase by two each round. Scoring for this will be simple with rounds and reps (e.g. if you finished the 6/12 round and got 3 thrusters into the 7’s, you will score it as 6+3.

Strength

5RM Thruster

Conditioning

AMRAP in 12 minutes:
1 power clean, 155/105#
2 chest-to-bar pull-up
2 power cleans
4 chest-to-bar pull-ups
3,6…4,8…etc.