14 Minute Cap:
12-9-6 squat cleans
30-20-10 chest to bar pullup
Weight increases on cleans as reps go down
♂ 185lb. barbell for 12, 205lb. for 9, 225lb. for 6
♀ 125lb. barbell for 12, 145lb. for 9, 155lb. for 6
Greatness From Small Beginnings
14 Minute Cap:
12-9-6 squat cleans
30-20-10 chest to bar pullup
Weight increases on cleans as reps go down
♂ 185lb. barbell for 12, 205lb. for 9, 225lb. for 6
♀ 125lb. barbell for 12, 145lb. for 9, 155lb. for 6