Strength + Metcon
Strength + Metcon
Weightlifting
Power Clean, Hang Squat Clean, Squat Clean (1 PC + 1 HSC + 1 SC)
Every 90 Seconds for 10 Rounds (15 Min) Clean Complex.
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean (from the floor).
**Add a bit of weight each round as long as you are moving with proper form.
When the Clock hits 15 Min-
take the next 5 Minutes to work up to a Heavy Single Squat Clean.
Type in the Comments your Single Heavy Squat Clean for today.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP
30 Double Unders/60 Singles
20 Russian Twists
10 Wall Balls 20/14#
30 Double Unders/60 Singles
20 Russian Twists
10 Wall Balls 20/14#
