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At the 0:00:
A) 5mins to perform your heaviest:
1RM Squat clean
At the 10:00:
Complete as much of the following ascending ladder in 20mins:
1 Squat clean, 60kg (42.5kg)
25sec Plank hold
50m Farmers carry, 2 x 24kg (2 x 16kg) kettlebells
2 Squat cleans
25sec Plank hold
50m Farmers carry
3 Squat cleans
25sec plank hold
50m Farmers carry
And so on….
*Continue sequence incrementing squat clean reps by 1 rep each round.
Rx’d+ = 70kg (47.5kg) Clean/ 2 x 32kg (2 x 24kg) KBFC
Masters 50yrs+/ Teens = 52.5kg (35kg) Clean/ 2 x 20kg (2 x 12kg) KBFC
Masters 60yrs+ = 42.5kg (30kg)/ 2 x 16kg (2 x 8kg) KBFC
Post rounds – (gauged off clean), extra reps, metres completed and options to comments.
