Hearts of a Slain Enemy – 5/22

22
May

Hearts of a Slain Enemy – 5/22

Skill: Clean

Strength: 1-1-1-1-1 of complex below
1 Power clean + 2 Front Squat + 1 Hang Power Clean
*Don’t exceed 80% of your Power Clean

Metcon:

Against 4 min clock, perform for following reps
Dumbbell Snatch
Box jump overs x max reps

(Rest 2 mins)

Against 4 min clock, AMRAP
6 Power Cleans
12 Push-ups

(Rest 2 mins)

Against 4 min clock, AMRAP
Row
8 Front Squats

L1: 50 Dumbbell Snatches, 30"/24", 135/95, Push-ups, 250m/200m row     
L2: 40 Dumbbell Snatches, 24"/20", 115/85, Push-ups, 250m/200m row     
L3: 35 Dumbbell Snatches, 20"/18", 95/65, 200/150m row     
L4: 30 Dumbbell Snatches, 18"/16", KBS, DB Thrusters, 150/100m row