Friday
Warm-up
Warm-up
8:00 Running Clock…
500m Row
Into…
4 Sets*
6 Clean Deadlifts
4/4 Elbow Punches
6 Hang Muscle Cleans
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
Build to a Heavy Complex of:
1 Power Clean
+
1 Hang Power Clean
+
1 High Hang Power Clean
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
1500/1250m Row
45 Hang Power Clean (155/105)|(115/75)
1500/1250m Row
45 Hang Power Clean (155/105)|(115/75)
*Partition Row & Reps in any way or order to complete the work.
(Score is Time)
KG BB: (70/47.5)|(52.5/35)
