In Wod

Power Clean
Build to Heavy Touch and Go 5-Rep

“Guard Rail”
AMRAP 3:
12/9 Calorie Row
9 Power Cleans (115/80)
Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
7 Power Cleans (135/95)
Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
5 Power Cleans (155/105)

Fitness
Power Clean
Build to Heavy Touch and Go 5-Rep

“Guard Rail”
AMRAP 3:
12/9 Calorie Row
9 Power Cleans (75/55)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
7 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
5 Power Cleans (105/75)

COMPTRAIN
TBA

WEIGHTLIFTING
Clean
75% 5×3

Clean Deadlift
85% 4×5
(Based on 1rm clean)

Front Squat
50% 2×10
55% 3×10

171220

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