Published November 3, 2014


A. Front Squat
*Set 1 – 3 reps @ 85-90%
*Set 2 – 2 reps @ 90-95%
*Set 3 – 1 rep @ 95-102%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 2 reps @ 95-102%
*Set 6 – 1 rep @ 105+%
Rest 2 minutes between sets

B. Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%

C. Every 3 minutes, for 12 minutes (4 sets):
Run 200 Meters
10 Box Jumps (30″/24″)
1 Clean (Power or Full) - You choose the weight

Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 0 (FAIL) + 255 = 775). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.

 


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