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11.6.14

4
Nov

11.6.14

Warm-up

5 Rounds

5 Burpees

10 Jumping Knee Tucks

20 Lunges (10 E/L)

Mobility

Hamstring/Posterior Chain

Strength/Skill

Bent Over Row 5×7 AHAP

METCON

7 Minute AMRAP
Rep Ladder Doubles

RX:
2 Cleans 135/95
2 Box Jump Overs 24”/20”
4 Cleans
4 Box Jumps Overs
8 Cleans
8 Box Jump Overs
16 Cleans
16 Box Jumps Overs
32,32,64,64…continue to double the reps until 7 min has elapsed.

Scaled & Masters:
2 Cleans 95/65
2 Box Jump Overs 24”/20”
4 Cleans
4 Box Jumps Overs
8 Cleans
8 Box Jump Overs
16 Cleans
16 Box Jumps Overs
32,32,64,64…continue to double the reps until 7 min has elapsed.

Notes:
Power Clean and Squat Clean are both allowed. For the clean to count, the bar will move from the ground to the front rack position with the knees, hips and shoulders extended in one line. The athlete may deadlift the bar to the hang position and hang clean the bar, however it must make contact with the ground after each rep.

Box Jump Overs; the athlete may step up or jump up. Both feet are required to touch the top of the box. Hands are not allowed to touch the top of the box. Hips and knees do not need to come to full lock out at the top of the box.

Every rep counts in this workout. You will enter your results by the total number of reps completes.

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