STRENGTH
Every 1:30, for 10 rounds, complete:
1-3 Hang Power Cleans
Start woth something around 50-60% and build with good technique. Start first rounds by doing 3’s and only drop down to 2’s and 1’s as you go heavy enough to warrant it.
CONDITIONING
AMRAP, in 15:00, of:
15/12 Calorie Row/Ski/Bike
5 Hang Power Cleans (135+/95+)
10 Toes-To-Bar/20 Abmat Sit-Ups
BURN! (9:30am)
For time: (10:00 Cap)
1000 Meter Row
50 Barbell Thrusters 45/35lb
30 Pull-Ups
2:00 REST
In 10:00 complete:
100 V-Ups/Tuck Crunches
2:00 REST
For time: (10:00 Cap)
1000 Meter Run (800 + 200)
50 Overhead/Front Squats (45/35 bar)
30 Pull-Ups