Friday
Warm-up
Warm-up
2:00 Bike (EZ)
into..
2 ROUNDS
15 Toe Touch Jumping Jacks
10 Groiners
5 Broad Jumps
into…
1:00 Bike (Mod-Hard)
into..
2 ROUNDS
15 Toe Touch Jumping Jacks
10 Groiners
5 Broad Jumps
into…
1:00 Bike (Mod-Hard)
2 ROUNDS (w/ Barbell)
6 Deadlift
12 Elbow Punches
6 Hang Muscle Cleans
Strength
Hang Power Clean (5-Rep )
Workout
Metcon (Time)
FOR TIME*
27-21-15-9
Hang Power Cleans (95/65)|(65/45)
27-21-15-9
Hang Power Cleans (95/65)|(65/45)
*15/12 Cal Bike after each set
(Score is Time)
KG BB: (42.5/30)|(30/20)
Optional Finisher
Metcon
FOR QUALITY
700/400 Alt. Box Step-Ups (20)*
700/400 Alt. Box Step-Ups (20)*
Week 4 of 6 — "Chad" Extra Credit
*Weight Vest Optional
(No Measure)
Build to a Heavy 5-Rep Hang Power Clean
(Score is Weight)