Strenght
Power output:
5 round 30″Amrap 30″rest
Power Clean 40/25  (Easy and fast)

Work Capacity
Amrap 5′
2 front squat 50/35
2 push press 50/35
2 box jump 60cm
No rest
Amrap 5′
4 front squat 40/25
4 push press 40/ 25
4 box jump 60
No rest
Amrap 5′
6 front squat 30/ 20
6 push press 30/20
6 box jump 60

–One&Only team competitor–

Strength: 

1) Power clean: 65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Perform touch and go reps and last set is for max reps.)

2) 5 rounds – Complete as many reps as possible of:

-30 seconds max rep power clean (155#/105#)

-30 seconds rest

*Decrease the weight each rounds, as follows: Round 2 = 135#/95#, round 3 = 115#/85#, round 4 = 95#/65#, round 5 = 75#/55#.

Work Capacity: For as long as possible, every 3 minutes, complete 1 round of the following:

-2x thrusters (75#/55#)

-2x box jumps (24in/20in)

-4x thrusters (75#/55#)

-4x box jumps (24in/20in)

-6x thrusters (75#/55#)

-6x box jumps (24in/20in)

*After each successful round completed, add 20# for men and 10# for women on the thruster weight. Complete as many rounds as possible until you are unable to hit the 24 reps (1 round) in the 3 minutes. Round 2 will be 95#/65# for the thrusters, round 3 is 115#/75#, round 4 = 135#/85#, round 5 = 155#/95#, etc.

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