10/14/15

WEDNESDAY

Strength: Clean Work

  • 10 Minute EMOM:
    • First 5 Minutes: 5 Touch-n-go Power Cleans at 55-60% of your max
    • Last 5 Minutes:  3 Hang Squat Cleans at 60-65% of your max

MetCon: For time:

  • 3 Rounds of:
    • 1 Minute Max Front Rack Barbell (95/65) Step-ups (20/16)
      • Sub KB (53/35) Goblet Hold Step-ups if uncomfortable with Barbell
    • 1 Minute Max Calorie Row
    • 1 Minute Max Sit-ups
    • 1 Minute Max Double Unders
    • 1 Minute Rest
      • Total Reps for Score

Post-Workout:

  • Either:
    • 3 x 8 DB Rows
    • OR
    • 3 x 20s L-Sit