Friday 6/13/2025

Every 90 seconds, for 18 minutes (12 sets of):
Clean (Power or Squat - pick 1 and stick with it)

Sets 1-3: 1.1.1 reps @ 60-65%
Sets 4-6: 1.1 reps @ 65-70%
Sets 7-8: 1.1 reps @ 70-75%
Sets 9-12: 1 rep @ 75+%

*Build based on quality.

*1.1.1 = 1 rep, rest 5-10 seconds, 1 rep, rest 5-10 seconds, 1 rep.

B.

Option A:
Three rounds for time of:
5 Ring Muscle Ups
5 Squat Cleans (225/155lbs or 60% of 1RM Clean)

Option B:
Three rounds for time of:
12 Chest-to-Bar Pull-Ups
5 Squat Cleans (225/155lbs or 60% of 1RM Clean)

Option C:
Three rounds for time of:
10 Strict Handstand Push-Ups
5 Squat Cleans (225/155lbs or 60% of 1RM Clean)

Option D:
Three rounds for time of:
5 Wall Walks
5 Squat Cleans (225/155lbs or 60% of 1RM Clean)

Examples...
-One athlete picks Option A followed by Option D
-Another athlete picks Option B followed by Option C
-A third athlete picks Option D followed by Option B.

Goal = <14 minutes
Time Cap = 16 minutes