Wednesday June 18 "Clean 3+"

Warm Up

Dynamic Warm-up

Skill

Squat Clean

Set 1 - 5 @ 50%

Set 2 - 3 @ 60% 

Set 3 - 3 @ 70% 

Set 4 - 3 @ 80% 

Set 5 - 3+ @ 90%

After each set, rest 30 secs and then perform

5 Tall Box Jumps

Metcon

"Usher's Revenge" (via Battle in the Boro 2)

With a partner perform:

AMRAP 7

60 Snatch (95/65)

Max HSPU

Rest 1 min

AMRAP 7

60 Thrusters (95/65)

Max Chest 2 Bar Pull-ups (chin to bar for ladies)

*Partners must rotate every 5 reps, no more, no less.  After completing the Snatch and Thrusters, partners have remaining time to get max reps HSPU and C2B

*score reps for each