Clean & Hang Clean E2MOM
6 Cleans – 6 Hang Cleans
4 Cleans – 4 Hang Cleans
2 Cleans – 2 Hang Cleans
1 Clean – 1 Hang Clean
13min Build Up AMRAP:
25 Hang Clean 95/65 RX+115/75 MRX 75/55
25 Toes to Bar or WallBall Sit-ups 20/14lbs MRX 20/10
5 Bar Facing Burpees
20 Cleans 115/75 RX+135/95 MRX 95/65
20 Toes to Bar or WallBall Sit-ups
5 Bar Facing Burpees
15 Hang Cleans 135/95 RX+155/105 MRX 115/75
15 Toes to Bar or WallBall Sit-ups
5 Bar Facing Burpees
10 Cleans 155/105 RX+185/125 MRX135/95
10 Toes to Bar or WallBall Sit-ups
5 Bar Facing Burpees
5 Hang Cleans 185/125 RX+205/135 MRX155/105
5 Toes to Bar or WallBall Sit-ups
5 Bar Facing Burpees
*if complete before 13min, Time is your score*
Core Development
2×15 Hip Extensions
2×15 Wallball Russian Twists
2x15cal Ski Erg or 15 DB/KB Pullovers
2×15 Wallball Russian Twists
A. 135-155-185-205-225-235-245-255
B. 3+13 rx+ (wbsu)
C.
Clean: 95 (6), 155 (4), 185 (2), 235 (1)/250(1)
Hg Cln: 135 (6), 165 (4), 215 (2), 260 (1)
4 Rds Rx T2B
PC: 135(6)-195(4)-240(2)-250
HPC: 165(6)-225(4)-240(2)-260
12:58 rx (T2B)
4 rounds rx+ with t2b
12:55 RX+
SC 185#
HSC 190#
Melanie looking like the crossover queen! This lady is so lovely and it’s always a pleasure to see her walk through the door. She moves well, trains smart, works hard, and always has a great attitude. She and Frank make a great team, and we are proud to have them at CFHSV and continually impressed with their consistency and dedicated to the health and fitness. Way to go, Melanie
A. 6 PC (105) – 6 HPC (125) – 4 PC (135) – 4 HPC (150) – 2 PC (165) – 2 HPC (180) – 1 PC (180) – 1 HPC (200)
Happy to hit it again!
200 HPC matches my lifetime PR from back in the glory days
B. 10:11 RX+ (T2B)
PC: 135(6)-185(4)-225(2)-265(1)
HPC: 165(6)-205(4)-235(2)-265(x)
12:55 rx
SC: 240 (PR!)
HSC: 230
9:56 RX+ (t2b)
A. Can’t remember the beginning but B ended with 235 Power-255 HPC
B. 11:27 Rx WBSU
Melanie! Smooth as can be with that rope! This woman is a natural athlete and knows when to hit the gas and when to ease up. Melanie floats around the parking lot on runs and then never lets up once she’s back inside. It’s always a good day when Melanie and Frank walk through the door! Great athletes and great people!
A. 85 – 95 – 105 – 115 – 125 – 135 – 135 – 140
B. 12:46 rx
3 + 8 Rx+
95-135-155-185
12:43rx t2b
295 power clean
300 hang clean
11:53 rx+
11:07 Rx+ T2B