Sounds Like Dirty Dishes

16
Apr

Sounds Like Dirty Dishes

Regular class Challengers
Power Cleans Power Cleans
Every 30-seconds for 10-mins.. Every 30-seconds for 10-mins..
1 Rep every 0:30 seconds (x) 10 minutes 1 Rep every 0:30 seconds (x) 10 minutes
*5 minutes at 60% and second 5-minutes at 65% *5 minutes at 60% and second 5-minutes at 65%
(2:00 Work) 1-min Rest (2:00 Work) 1-min Rest (2:00 Work) 1-min Rest (3:00 Work) Time Cap at 12-mins (2:00 Work) 1-min Rest (2:00 Work) 1-min Rest (2:00 Work) 1-min Rest (3:00 Work) Time Cap at 12-mins
Always Start with: 15 Box Jump Overs Always Start with: 15 Box Step Overs
Then in remaining time try to complete: Then in remaining time try to complete:
10 Power Cleans @ (x) 40 KB Swings
8 Power Cleans @ (x) 30 KB Swings
6 Power Cleans @ (x) 20 KB Swings
4 Power Cleans @ (x) 10 KB Swings (increase weight each round!  You can go heavier when there are fewer reps.  Don’t be scared to move past that Orange KB!)
*Intervals! While trying to complete the reps with associated weights *Intervals! While trying to complete the reps with associated weights
**Always buy-in with 15 Box Jump Overs, then in remaining time chip away at reps/weights **Always buy-in with 15 Box Jump Overs, then in remaining time chip away at reps/weights
****Pick up where you left off trying to complete the 10-8-6-4 ****Pick up where you left off trying to complete the 10-8-6-4
L1: 155/105, 185/135, 205/145, 225/155, 24″/20″
L2: 135/95, 155/105, 185/135, 205/145, 24″/20″
L3: 105/75, 115/85, 135/95, 155/105, 24″/20″ (Step-overs)

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