Strength + MetCon
Strength + MetCon
Clean Complex (7×1 every :90sec)
Clean Grip Deadlift + Hang(Squat) Clean & Jerk + (Squat)Clean & Jerk
Metcon (Time)
3RFT:
21 Kettle Bell Swings 53/35
15 Burpee Box Jumps 24/20
9 KB Box Step Overs
LvL 3: (35/26)(20/16)
LvL 2: (26/18)(16/14)
LvL 1: (18/12)(Step Ups)
LvL 2: (26/18)(16/14)
LvL 1: (18/12)(Step Ups)
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)
– 100 Banded Pull-Apart
