Strength: (Back Squat)
Every two minutes for 16 minutes complete:
Set 1= 5 reps @ 70%
Set 2 = 4 reps @ 75%
Set 3 = 3 reps @ 80%
Set 4 = 3 reps @ 85%
Set 5 = 2 reps @ 90%
Set 6 = 1 rep @ 95%
Set 7 = 3 reps @ 90%
Set 8= 4 reps @ 85%
WOD: "Proven"
16 minute AMRAP:
10 Hang Power Cleans (95/65)
8 Shoulder to Overhead
7 Overhead Squats
100m Run
***Every time the bar is dropped, you owe a 3 burpee penalty!***
Score: Total Reps/Total Burpees
RX: As written
Int: Reduce Weight (75/55)
Scaled: Reduce Weight (65/45)
