Wed Jan. 22 "Bob the Builder"

Move

1) Power Cleans: 5-4-3-2-1 Building to technical load

2) On the 3:00 x 7
1 Minute Bike
1 Minute Ring Rows
1 Minute Rest

Train

1) Power Cleans
Set 1: 5 Unbroken Power Cleans @ 65%
Set 2: 4 Unbroken Power Cleans @ 70%
Set 3: 3 Unbroken Power Cleans @ 75%
Set 4: 2 Unbroken Power Cleans @ 80%
Set 5: 1 Power Clean @ 85%

2) Bob the Builder

On the 3:00 x 7 Rounds
25/20 Cal Bike
7 Bar Muscle Ups
*Score slowest round

Stimulus

1) These percentages are based off your 1RM power clean. Each set will be unbroken without dropping the bar. You are aiming to be as fast as possible. You will be building in weight, but you should be able to move smoothly through all reps still.

2) You will be completing the bike and muscle up reps in 3 minutes, resting the remainder of the time. You will complete 7 rounds of it, scoring the slowest round. Choose a bike distance that will take less than 2:00 to complete. Choose a Muscle Up variation that allows for an unbroken set when fresh. Aim to complete the work in 2:15 so you always have some rest time before the next round.

Extra Credit

3 x 100’ Pizza Plate Carry
3 x 30 Banded Hammer Curls
Rest 1 Min. Between Sets