ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 12 Mins To Establish Your Heaviest 4 Lift Complex of:
DeadLift + Below The Knee Pause + Hang Clean + Front Squat
MetCon…
For Time…
200 Meter Run
12 Power Cleans (Rx’d: M-185lbs/F-115lbs…)
12 Box Jump Overs (Rx’d: M-24″/F-20″…)
9 “Shoulder To OverHeads”
9 Box Jump Overs
6 Power Clean & “STOHs”
6 Box Jump Overs
3 Thrusters
3 Box Jump Overs
15 Hand Release Push Ups
30 AbMat Sit Ups
15 Hand Release Push Ups
200 Meter Run… TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 