Ya Gotta Move Fast Through The MetCon…
Even Faster Through The Strength!!!
And Remember What You Get On The Strength Complex… You’re Gonna Need It For Tuesday… Evil Laugh…
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ALRIGHT… HERE WE GO!!!
MetCon…
***Wall Ball Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8Ft.***
***Hang Power Cleans… Rx’d: M-95lbs/F-65lbs…***
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For Time:
400 Meter Run
40 Wall Ball Shots
20 Hang Power Cleans
300 Meter Run
30 Wall Ball Shots
15 Hang Power Cleans
200 Meter Run
20 Wall Ball Shots
10 Hang Power Cleans
100 Meter Run
10 Wall Ball Shots
5 Hang Power Cleans…
3 Min Rest…
Strength…
You Will Have 10 Mins To Establish Your Heaviest 3 Rep Complex:
1 Hang Power Clean + 1 Hang Clean + 1 Front Squat
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 