ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 12 Mins To Establish Your Heaviest Lift Complex Consisting of:
1 Power Clean + 1 Front Squat + 1 Hang Power Clean + 1 Front Squat + 1 Touch & Go Clean
MetCon…
For Time…
Straight Shot DB Farmer’s Carry/200 Meter Run/Carry
15 DB DeadLifts
15 DB Hang Power Cleans
15 DB “Shoulder To OverHeads”
15 DB Front Squats
30 Air Squats
Straight Shot Run
—————————————-
12 DB DeadLifts
12 DB Hang Power Cleans
12 DB “STOHs”
12 DB Front Squats
24 Air Squats
Straight Shot Run
—————————————-
9 DB DeadLifts
9 DB Hang Power Cleans
9 DB “STOHs”
9 DB Front Squats
18 Air Squats
Straight Shot Run
—————————————-
6 DB DeadLifts
6 DB Hang Power Cleans
6 DB “STOHs”
6 DB Front Squats
12 Air Squats
Straight Shot Run
—————————————-
3 DB DeadLifts
3 DB Hang Power Cleans
3 DB “STOHs”
3 DB Front Squats
6 Air Squats…
Straight Shot DB Farmer’s Carry/200 Meter Run/Carry… TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 