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Lights Out

7
Jan

Lights Out

Skill: Cleans/HSPU

 

Strength: 12-min EMOM

Complex: 1 Hang clean pull (+) 1 Power Clean

*Use 70-75% of your 1RM Power Clean

 

OP Part 1: Within 8-mins.. 15-12-9

Power Clean

HSPU or Push-up

(Rest 2-mins)

OP Part 2: Within 6 mins 12-9-6

Power Clean

HSPU or Push-up

(Rest 1-min) 

OP Part 3: Within 4-mins 9-6-3

Power Clean

HSPU or Pushup

 

*Score= Time to complete in each section

 

IF YOU ARE WORKING ON HSPU, CONSIDER DUMBBELL PRESSES FOR FIRST ROUND, PUSHUPS FOR SECOND ROUND AND HSPU FOR LAST ROUND

 

L1: 135/95, 155/105, 185/135, HSPU

L2: 105/75, 115/85, 135/95, HSPU

L3: 75/55, 95/65, 105/75, HR Push-ups or Scaled HSPU

L4: KBS, Push-ups from box or Regular Push-ups or HR Push-ups

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