Saturday
Warm-up
Warm-up
3 SETS (5:00 CAP)
10 Barbell Upright Rows
5 Back Rack Good Mornings
10 Alt. Behind the Neck Elbow Punches
5 Barbell Back Squat Jumps
10 Barbell Upright Rows
5 Back Rack Good Mornings
10 Alt. Behind the Neck Elbow Punches
5 Barbell Back Squat Jumps
Workout
Metcon (Time)
1. 5 ROUNDS FOR TIME
400m Run
12 Hang Power Cleans (155/105)|(115/75)
75 Double Unders
400m Run
12 Hang Power Cleans (155/105)|(115/75)
75 Double Unders
(Score is Time)
Immediately into…
Metcon (Weight)
2. ON A 7:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Hang Power Clean
Build to a Heavy 3-Rep Hang Power Clean
(Score is Weight)
KG BB: (70/55)|(50/35)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
1. 3 ROUNDS FOR TIME
400m Run
40 Hang Power Cleans (155/105)|(115/75)
200 Double Unders
*Both Partners complete the 400m Run together. In the movement portion, P1 Works while P2 Rests. Alternate as needed.
(Score is Time)
KG BB: (70/55)|(50/35)
Immediately Into…
Metcon (Weight)
2. ON A 10:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Hang Power Clean*
Build to a Heavy 3-Rep Hang Power Clean*
*Both Partners Must Establish a Heavy Lift in the 10:00
(Score is Weight)
