27 April 2016 27 April 2016
Wednesday 27 April 2016 '27 April 2016'

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1. Warm-up
Row 2k (Weakness WU with an 8 minute time cap)

2. Strength
Squat Clean 6×2
Perfect reps only. Doubles can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If movement feels good make your way towards 90%. All percentages are based of 1RM.

3. Met-Con
AMRAP 20 Minutes:
100m Farmers Carry w/ 53/35’s (or a weight that will challenge you for L1 or Base)
20 Box Jump/Step Overs 24/20″
20 DBL KB Front Squat
20 Push Ups

4. Extra
Gymnastics Test
AMRAP 8 Minutes:
30 Double Unders
4 Bar Muscle Ups
Rest :30

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