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Wed Dec 7, 2016


Power Clean OTM: 1) 3 Reps @ 50% 2) 3 Reps @ 55% 3) 2 Reps @ 60% 4) 2 Reps @ 65% 5) 1 Rep @ 70% 6) – Rest 7) – 1 Rep @ 75% 8) 1 Rep @ 80% 9) heavy single 10) heavy single 11) heavy single

AMRAP 3: 15 Calorie Bike/Row 15 Power Cleans (115/85#) Rest 3:00 AMRAP 3:00 12 Calorie Bike/Row 12 Power Cleans (135/95#) Rest 3:00 AMRAP 3:00 9 Calorie Bike/Row 9 Power Cleans (155/105#)

Nutrition Wednesday with Coach Courtney, RD