work up to 60% of 1 rep max squat clean

(refer to last Monday)


30 sec max hang power cleans

rest 1 minute

30 sec max hang power cleans

rest 30 seconds

30 sec max rep hpc

5 sets:

400 meter row

400 meter run

*if you are still sore from 16.1, use this as a recovery workout and don't worry about times*


Front Squats


14 minute AMRAP

50 Double Unders

1 power clean 95/65

2 Front Squats

3 Push Press

4 Overhead Squats



Weighted Push Ups


14 minute AMRAP

200 meter run

max pull ups

200 meter run

max toes to bar

*score is total amount of reps*





4 Rounds for Time

5 DL 205/155

10 Box Jumps

16 alt pistols or 25 squats





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