Friday September 27, 2013

Deadlift
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1
@ 85%
~ @ 90% to failure






5 Min Time Cap:
Descending Ladder of Hang Power
Cleans 135/95  95/65  65/45
Ascending Ladder of 10 M Shuttle
Sprints (with two-handed touch at or beyond the line to complete each 10 M
sprint)


Round 1
10 Hang Power Cleans
20 Meter
Sprint

Round 2
8 Hang Power Cleans
40 Meter Sprint

Round 3
6 Hang Power Cleans
60 Meter Sprint

Round 4
4 Hang Power Cleans
80 Meter Sprint

Round 5
2 Hang Power Cleans
100 Meter Sprint


For any 1 REP of Hang Power
Cleans not completed within the 5 minute time cap will be added on as 1
additional second.
Every 10 Meter run not completed
withing the 5 minute time cap will result in 5 seconds being added to the total
time.