Clean Ladder
Warm-up
Warm-up
400 Meter Run/ Row
3 Rounds
:30 Handstand Hold
10 Empty bar Squats
3 Rounds
:30 Handstand Hold
10 Empty bar Squats
Weightlifting
Metcon
EMOM 10 min Cleans
50% of your 1Rep Max
Odd minute 5 T&G Power Cleans
Even minute 5 T&G Squat Cleans
50% of MAX
50% of your 1Rep Max
Odd minute 5 T&G Power Cleans
Even minute 5 T&G Squat Cleans
50% of MAX
Metcon
Metcon (Time)
For Time or Reps Completed
RX+
2 Bar MU
8 Cleans 135/95
2 Bar MU
6 Cleans 155/105
2 Bar MU
4 Cleans 185/125
2 Bar MU
2 Cleans 205/135
2 Bar MU
1 Clean 225/145
RX
4 Pull Ups
4 Box Dips
8 Cleans 135/95
4 Pull-ups
4 Box Dips
6 Cleans 155/105
4 Pull-ups
4 Box Dips
4 Cleans 185/125
4 Pull-ups
4 Box Dips
2 Cleans 205/135
4 Pull-ups
4 Box Dips
1 Clean 225/145
Scaled
4 Ring Rows
4 Box Dips
8 Cleans 95/65
4 Ring Rows
4 Box Dips
6 Cleans 105/85
4 Ring Rows
4 Box Dips
4 Cleans 125/95
4 Ring Rows
4 Box Dips
2 Cleans 135/105
4 Ring Rows
4 Box Dips
1 Clean 145/115
Cleans in the front (change your own weight)
Power or squat cleans
Score is time completed or Reps accomplished.