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Wed, Feb 13 2019

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Wednesday Feb 13 2019 Squeaky Wheel


(Time)
Wednesday February 13, 2019

Power Clean:
10:00 EMOM
On the 0:00... 3 Power Cleans @ 65%
On the 1:00... 2 Power Cleans @ 70%
On the 2:00... 1 Power Cleans @ 75%
On the 3:00... Rest
On the 4:00... 3 Power Cleans @ 70%
On the 5:00... 2 Power Cleans @ 75%
On the 6:00... 1 Power Cleans @ 80%
On the 7:00... Rest
On the 6:00, 7:00, 8:00, 9:00 and 10:00 - 1 Power Clean, climbing.

WOD:
“Squeaky Wheel”
15:00 AMRAP:
60 Double-Unders
20/15 Calorie Assault Bike or 26/20 row or 400 m run
10 Push Jerks (135/95)

Optional Body Armor:
5-4-3-2-1: Heavy Deadlifts
After each set:
10 Dumbbell Strict Press
15 Weighted AbMat Sit-Ups

5 Deadlifts - 70% of 1RM Deadlift
4 Deadlifts - 73-75% of 1RM Deadlift
3, 2, and 1 - Build to a heavy.



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