Friday
Warm-up
Warm-up
ON A 9:00 RUNNING CLOCK..
6 SETS (:20 ON / :10 OFF)
Cal Bike
6 SETS (:20 ON / :10 OFF)
Cal Bike
Into…
1 ROUND
8 Clean Deadlift
8 Upright Rows
16 Alt. Elbow Punches
8 Hang Muscle Cleans
Into…
1 ROUND
10 Ring Rows
8 Scap Pull-Ups
8 Small Kip Swings
6-8 Jumping Pull-Ups
Strength
Metcon (Weight)
EVERY 1:30 x 7 SETS*
1 Power Clean
+
1 Hang Squat Clean
1 Power Clean
+
1 Hang Squat Clean
*Start Moderate and build to a heavy weight.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
30/25 Cal Bike
20 Pull-Ups
10 Hang Power Cleans (155/105)|(115/75)
30/25 Cal Bike
20 Pull-Ups
10 Hang Power Cleans (155/105)|(115/75)
(Score is Rounds + Reps)
KG BB: (70/47.5)|(52.5/35)
