dsc_2211

AMAZING job by everyone on Fran yesterday!!!

A. From 0:00 – 8:00
Run 400 Meters
Max Power Cleans in remaining time@80-85%
B. From 8:00 – 14:00
Run 400
Max Power Cleans in remaining time@70-75%
C. From 14:00 – 18:00
Run 400 Meters
Max Power Cleans in remaining time@60-65%

There is no rest between AMRAPS. Have all your weights set up for a quick change.

If you are not comfortable with cleans you will do as follows:
A – Complete the run and then as many rounds of 30 Kettlebell SDHP + 30 Box Jumps as possible till 8:00
B – Complete the run and then as many rounds of 20 Russian KBS + 20 Box Jumps till 14:00
C – Complete the run and then as many rounds of 10 Hang Power Cleans + 10 Box Jumps till 18:00

D. Extra Mid Line
3 Rounds not for time
GHDSU – 25 reps
Front Rack Double KB Carry 100 Meters
Bat Wings – 10 reps

Refer to Fridays post for Bat Wings