Strength + MetCon
Strength + MetCon
Clean Complex (1 + 2 + 2 x5 (Every :90sec))
Clean(Squat) + Hang Power Clean + Split Jerk
Metcon (Time)
4 Rounds for Time
18 Kettlebell Swings 70/53
9 Goblet Squats
6 Alt. KB Snatch
LvL 3: (53/36)
LvL 2: (36/26)
LvL 1: (26/18)
LvL 2: (36/26)
LvL 1: (26/18)
Warm-up
Accessory Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)
– 8×5 Hammer Curls + 20 Pronated Barbell Curls
