Because Monday was Murph we are working Back Squats and Power Cleans today.
Do one or the other or both and make your best effort to stay w/in a 20 minute time cap.
1) BB Warm up
2) Back Squat, email@example.com%
The goal is 12 reps. If your max reps effort leaves you short of 12, rack the weight, rest as needed and finish the balance of the reps. Score = set w/ most reps on your way to 12.
3) Power Clean, 5-4-3-2-1 @ 82.5%, drop each rep if needed
Dips 5×5-10 (Rings / Matador / Box – jumping, kipping, strict, weighted)
For time / 15 cap
30 Cals Row
30 Cals Bike
10 RFT / 20 cap
10 Hang Power Cleans
10 Cal Row | RX+ Bike
21 Burpees + 15 T2B + 9 Pull-ups