Skill/Strength:
Every 2 min for 5 Rounds
3 Position Power Clean
1@70%, 1@75%, 1@80%, 2@80%+
Metcon:
5-10-15-20
Toes to Bar
Thrusters 95/65lbs
-12 min cap
Accessory Work:
Every 2 min for 5 Rounds
5 Bench Press at 70%
Mobility:
3 min adductor smash per side
3 min trap smash per side
# | 50% | 55% | 60% | 65% | 70% | 75% | 80% | 85% | 90% | 95% | # | 50% | 55% | 60% | 65% | 70% | 75% | 80% | 85% | 90% | 95% |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
45 | 20 | 20 | 25 | 25 | 30 | 30 | 35 | 35 | 40 | 40 | 50 | 25 | 25 | 30 | 30 | 35 | 35 | 40 | 40 | 45 | 45 |
55 | 25 | 30 | 30 | 35 | 35 | 40 | 40 | 45 | 45 | 50 | 60 | 30 | 30 | 35 | 35 | 40 | 45 | 45 | 50 | 50 | 55 |
65 | 30 | 35 | 35 | 40 | 45 | 45 | 50 | 55 | 55 | 60 | 70 | 35 | 35 | 40 | 45 | 45 | 50 | 55 | 55 | 60 | 65 |
75 | 35 | 40 | 45 | 45 | 50 | 55 | 60 | 60 | 65 | 70 | 80 | 40 | 40 | 45 | 50 | 55 | 60 | 60 | 65 | 70 | 75 |
85 | 40 | 45 | 50 | 55 | 55 | 60 | 65 | 70 | 75 | 80 | 90 | 45 | 45 | 50 | 55 | 60 | 65 | 70 | 75 | 80 | 85 |
95 | 45 | 50 | 55 | 60 | 65 | 70 | 75 | 80 | 85 | 90 | 100 | 50 | 55 | 60 | 65 | 70 | 75 | 80 | 85 | 90 | 95 |
105 | 50 | 55 | 60 | 65 | 70 | 75 | 80 | 85 | 90 | 95 | 110 | 55 | 60 | 65 | 70 | 75 | 80 | 85 | 90 | 95 | 100 |
115 | 55 | 60 | 65 | 70 | 80 | 85 | 90 | 95 | 100 | 105 | 120 | 60 | 65 | 70 | 75 | 80 | 90 | 95 | 100 | 105 | 110 |
125 | 60 | 65 | 75 | 80 | 85 | 90 | 100 | 105 | 110 | 115 | 130 | 65 | 70 | 75 | 80 | 90 | 95 | 100 | 110 | 115 | 120 |
135 | 65 | 70 | 80 | 85 | 90 | 100 | 105 | 110 | 120 | 125 | 140 | 70 | 75 | 80 | 90 | 95 | 105 | 110 | 115 | 125 | 130 |
145 | 70 | 75 | 85 | 90 | 100 | 105 | 115 | 120 | 130 | 135 | 150 | 75 | 80 | 90 | 95 | 105 | 110 | 120 | 125 | 135 | 140 |
155 | 75 | 85 | 90 | 100 | 105 | 115 | 120 | 130 | 135 | 145 | 160 | 80 | 85 | 95 | 100 | 110 | 120 | 125 | 135 | 140 | 150 |
165 | 80 | 90 | 95 | 105 | 115 | 120 | 130 | 140 | 145 | 155 | 170 | 85 | 90 | 100 | 110 | 115 | 125 | 135 | 140 | 150 | 160 |
175 | 85 | 95 | 105 | 110 | 120 | 130 | 140 | 145 | 155 | 165 | 180 | 90 | 95 | 105 | 115 | 125 | 135 | 140 | 150 | 160 | 170 |
185 | 90 | 100 | 110 | 120 | 125 | 135 | 145 | 155 | 165 | 175 | 190 | 95 | 100 | 110 | 120 | 130 | 140 | 150 | 160 | 170 | 180 |
195 | 95 | 105 | 115 | 125 | 135 | 145 | 155 | 165 | 175 | 185 | 200 | 100 | 110 | 120 | 130 | 140 | 150 | 160 | 170 | 180 | 190 |
205 | 100 | 110 | 120 | 130 | 140 | 150 | 160 | 170 | 180 | 190 | 210 | 105 | 115 | 125 | 135 | 145 | 155 | 165 | 175 | 185 | 195 |
215 | 105 | 115 | 125 | 135 | 150 | 160 | 170 | 180 | 190 | 200 | 220 | 110 | 120 | 130 | 140 | 150 | 165 | 175 | 185 | 195 | 205 |
225 | 110 | 120 | 135 | 145 | 155 | 165 | 180 | 190 | 200 | 210 | 230 | 115 | 125 | 135 | 145 | 160 | 170 | 180 | 195 | 205 | 215 |
235 | 115 | 125 | 140 | 150 | 160 | 175 | 185 | 195 | 210 | 220 | 240 | 120 | 130 | 140 | 155 | 165 | 180 | 190 | 200 | 215 | 225 |
245 | 120 | 130 | 145 | 155 | 170 | 180 | 195 | 205 | 220 | 230 | 250 | 125 | 135 | 150 | 160 | 175 | 185 | 200 | 210 | 225 | 235 |
255 | 125 | 140 | 150 | 165 | 175 | 190 | 200 | 215 | 225 | 240 | 260 | 130 | 140 | 155 | 165 | 180 | 195 | 205 | 220 | 230 | 245 |
265 | 130 | 145 | 155 | 170 | 185 | 195 | 210 | 225 | 235 | 250 | 270 | 135 | 145 | 160 | 175 | 185 | 200 | 215 | 225 | 240 | 255 |
275 | 135 | 150 | 165 | 175 | 190 | 205 | 220 | 230 | 245 | 260 | 280 | 140 | 150 | 165 | 180 | 195 | 210 | 220 | 235 | 250 | 265 |
285 | 140 | 155 | 170 | 185 | 195 | 210 | 225 | 240 | 255 | 270 | 290 | 145 | 155 | 170 | 185 | 200 | 215 | 230 | 245 | 260 | 275 |
295 | 145 | 160 | 175 | 190 | 205 | 220 | 235 | 250 | 265 | 280 | 300 | 150 | 165 | 180 | 195 | 210 | 225 | 240 | 255 | 270 | 285 |
305 | 150 | 165 | 180 | 195 | 210 | 225 | 240 | 255 | 270 | 285 | 310 | 155 | 170 | 185 | 200 | 215 | 230 | 245 | 260 | 275 | 290 |
315 | 155 | 170 | 185 | 200 | 220 | 235 | 250 | 265 | 280 | 295 | 320 | 160 | 175 | 190 | 205 | 220 | 240 | 255 | 270 | 285 | 300 |
325 | 160 | 175 | 195 | 210 | 225 | 240 | 260 | 275 | 290 | 305 | 330 | 165 | 180 | 195 | 210 | 230 | 245 | 260 | 280 | 295 | 310 |
335 | 165 | 180 | 200 | 215 | 230 | 250 | 265 | 280 | 300 | 315 | 340 | 170 | 185 | 200 | 220 | 235 | 255 | 270 | 285 | 305 | 320 |
345 | 170 | 185 | 205 | 220 | 240 | 255 | 275 | 290 | 310 | 325 | 350 | 175 | 190 | 210 | 225 | 245 | 260 | 280 | 295 | 315 | 330 |
355 | 175 | 195 | 210 | 230 | 245 | 265 | 280 | 300 | 315 | 335 | 360 | 180 | 195 | 215 | 230 | 250 | 270 | 285 | 305 | 320 | 340 |
365 | 180 | 200 | 215 | 235 | 255 | 270 | 290 | 310 | 325 | 345 | 370 | 185 | 200 | 220 | 240 | 255 | 275 | 295 | 310 | 330 | 350 |
375 | 185 | 205 | 225 | 240 | 260 | 280 | 300 | 315 | 335 | 355 | 380 | 190 | 205 | 225 | 245 | 265 | 285 | 300 | 320 | 340 | 360 |
385 | 190 | 210 | 230 | 250 | 265 | 285 | 305 | 325 | 345 | 365 | 390 | 195 | 210 | 230 | 250 | 270 | 290 | 310 | 330 | 350 | 370 |
395 | 195 | 215 | 235 | 255 | 275 | 295 | 315 | 335 | 355 | 375 | 400 | 200 | 220 | 240 | 260 | 280 | 300 | 320 | 340 | 360 | 380 |
405 | 200 | 220 | 240 | 260 | 280 | 300 | 320 | 340 | 360 | 380 | 410 | 205 | 225 | 245 | 265 | 285 | 305 | 325 | 345 | 365 | 385 |
415 | 205 | 225 | 245 | 265 | 290 | 310 | 330 | 350 | 370 | 390 | 420 | 210 | 230 | 250 | 270 | 290 | 315 | 335 | 355 | 375 | 395 |
425 | 210 | 230 | 255 | 275 | 295 | 315 | 340 | 360 | 380 | 400 | 430 | 215 | 235 | 255 | 275 | 300 | 320 | 340 | 365 | 385 | 405 |
435 | 215 | 235 | 260 | 280 | 300 | 325 | 345 | 365 | 390 | 410 | 440 | 220 | 240 | 260 | 285 | 305 | 330 | 350 | 370 | 395 | 415 |
445 | 220 | 240 | 265 | 285 | 310 | 330 | 355 | 375 | 400 | 420 | 450 | 225 | 245 | 270 | 290 | 315 | 335 | 360 | 380 | 405 | 425 |
455 | 225 | 250 | 270 | 295 | 315 | 340 | 360 | 385 | 405 | 430 | 460 | 230 | 250 | 275 | 295 | 320 | 345 | 365 | 390 | 410 | 435 |
465 | 230 | 255 | 275 | 300 | 325 | 345 | 370 | 395 | 415 | 440 | 470 | 235 | 255 | 280 | 305 | 325 | 350 | 375 | 395 | 420 | 445 |
475 | 235 | 260 | 285 | 305 | 330 | 355 | 380 | 400 | 425 | 450 | 480 | 240 | 260 | 285 | 310 | 335 | 360 | 380 | 405 | 430 | 455 |
485 | 240 | 265 | 290 | 315 | 335 | 360 | 385 | 410 | 435 | 460 | 490 | 245 | 265 | 290 | 315 | 340 | 365 | 390 | 415 | 440 | 465 |
495 | 245 | 270 | 295 | 320 | 345 | 370 | 395 | 420 | 445 | 470 | 500 | 250 | 275 | 300 | 325 | 350 | 375 | 400 | 425 | 450 | 475 |