Power Clean (20 Reps)
– Choose weight around 40%
– Reps are done as singles, and light enough to do one every 3-5 seconds for 20 reps without creating too much fatigue, goal is to increase efficiency in singles.
– Reps will be called by the coach
– Do not record. Optional to record weight in the comments.
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
1 Power Clean, 155/105#
1 Box Jump 24/20″
1 Wall Walk
100m Run
2 Power Cleans, 155/105#
2 Box Jumps 24/20″
2 Wall Walks
100m Run
3, 3, 3, 100m Run… etc.

Increase reps by 1 each round, run stays at 100m for each round.

50m = 1 rep

Record the number of rounds and reps completed during the time cap.

Masters 55+(Rx):
Barbell: 95/65#
Box Step Ups
Pike Push Ups

Barbell: 135/95#, 115/85#, 95/65#, or lighter
Box: 20/16″ or Step Ups
Pike walks with feet on box, Bear Crawls, Pike Push Ups