1st Complex Of The Week…
MAKE SURE TO RECORD YOUR NUMBER!!!
No Matter How You Do It…
I
ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 12 Mins To Establish Your Heaviest 5 Rep Complex of:
1 Power Clean + 1 Hang Power Clean + 3 Front Squats
MetCon…
For Time…
400 Meter Run… Then…
3 Rounds:
21 Wall Ball Shots
15 Double Unders with a Burpee Progression Penalty
9 Front Squats 115#/85#…
Then… 400 Meter Run… TIME!!!
***AND…!!! At Some Point During The Week… You Have To Bike… As Fast As You Can… 30 Calories…RECORD YOUR TIME!!!***
3…2…1… GO!!!
Mando
RainCrossStrengthandConditioning 