16min to build up to a 10 rep Max Hang Clean
16min AMRAP:
6 Magnificienct Muscle-ups MRX Burpee Pull-up
10 Notorious Hang Cleans
6 Peppermint Push Press
10 Surgical Kettlebell Step-ups
Barbell = 155/105lbs RX+185/125 MRX 95/65lbs
Kettlebell = 24/16kgs RX+32/24 MRX 20/12kgs
CFHSV Core 16 Challenge(straight thru no stop)
16 GHD Sit-ups
16 Hip Extensions
1min High Plank Hold
16 Bar Hanging Straight Leg Lifts to L-Sit
16 Back Extensions
1min Low Plank Hold
16 Barbell Sit-up to Press
16 Barbell Good Mornings
1min Barbell Overhead Hold
16 Wallball Sit-ups
16 Ball Slams
1min Hollow Hold
16 Superman Arches
16 Butterfly sit-ups
1min Bar Hang
16 V-Ups
225 all Power
4+4 Rx+
A. 195(pr) – 205(pr)
B.
C.
245 power
4+13 Rx+
Hang power clean:
135(6)-165(5)-195(5)-225(3)-245(2)-225(10)
3+6 rx
A. 230
B. 3+7 Scaled (BC2B)
A. 185
B. 4 + 6 rx
A. 205
B. 5+ 1 rx
A. 115 HPC
B. 3+16 (scaled ring to bar muscle ups and push press to front squats)
A. 265
B. 5+1 rx
A. 255 (10)
B. 4+6 RX+
A. Hang Power Clean: 205 x 9
B. 2 + 19 @ 155, 24 Kg, 24” Box, scaled to Burpee Chest to Bar
145 (10)
4+9 scaled to 3 RMU
2 RMU*
215 power
3+17 rx
165
4+6 RX+