Friday

16.2

Beginning on a 4-minute clock, complete as many reps as possible of:

  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

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B.) Strength

Jerks from blocks

-heavy single

-5x2@75-80% of make

deadstop Front Squat

-7x1 @ 70%+ of clean

5 rounds

10 bench @ BW

20 weighted situps

C.) Aerobic Power

7 rounds - every 2 minutes

row 14 / 12 calories ME

D.) Mobility work.  

Spend time on shoulders + hips + knees