"If you call one wolf, you invite the pack"
-Bulgarian Proverb-
Strength: (Cleans)
Every two minutes for 14 minutes complete:
Min 0-2: 3 reps @ 65% of your 1 rep max squat clean
Min 2-4: 3 reps @ 70%
Min 4-6: 2 reps @ 75%
Min 6-8: 2 reps @ 80%
Min 8-10: 1 rep @ 85%
Min 10-12: 1 rep @ 90%
Min 12-14: 1 rep @ 90+%
Workout of the Day (WOD):
"American Dream"
20 minute AMRAP:
***This workout is an ascending ladder, meaning you add one rep to each movement each round.
1 Power Clean (205/145)
1 Ring Muscle Up
2 Power Cleans
2 Ring Muscle Ups
3 Power Cleans
3 Ring Muscle Ups
....Continue with this pattern for the entire 20 minutes
Intermediate Option:
1 Power Clean (155/105)
1 Chest to Bar
2 Power Clean
2 Chest to Bar
.....
Scaled Option:
1 Power Clean (115/75)
1 Pull Up or Jumping Pull Up
2 Power Cleans
2 Pull Ups or Jumping Pull Ups
