ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 12 Mins To Establish Your Heaviest 3 Lift Complex Of:
1 Front Squat From The Rack
+
1 Below The Knee Hang Clean
+
1 Front Squat
MetCon…
For Time…
400 Meter Run
10 Power Cleans (Rx’d: M-135lbs/F-95lbs…)
10 Toes To Bar (Rx’d: M&F… MOD: Hanging Knee Raises…)
10 “Shoulder To OverHeads
8 Power Cleans
8 Toes To Bar
“STOHs”
200 Meter Run
6 Power Cleans
6 Toes To Bar
6 “STOHs”
200 Meter Run
4 Power Cleans
4 Toes To Bar
4 “STOHs”
2 Power Cleans
2 Toes To Bar
2 “STOHs”
400 Meter Run… TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 