ALRIGHT… HERE WE GO!!!
Strength… A Lot Going On…
Every Min On the Min X 5 Mins…
Using 70% of The Wednesday Complex:
1 DeadLift + 1 Bent Over Row + 1 Pendlay Row + 1 DeadLift + 1 Hang Power Clean OR Hang Clean…
Rack Your BarBell On The Last (5th) Hang Power Clean or Hang Clean…
Every Min On the Min X 5 Mins:
5 Push Jerks @ 60% of your 3 Rep Max
Every Min On the Min X 4 Mins:
5 Push Jerks @ 65% of your 3 Rep Max
MetCon…
For Time…
20 Burpees
25 Double Unders
5 Push Jerks @ 70% of your 3 Rep Max
15 Push Ups
25 Sit Ups
25 Double Unders
5 Push Jerks
10 Push Ups
25 Sit Ups
25 Double Unders
5 Push Jerks
5 Push Ups
25 Sit Ups… Straight Shot Run… TIME!!!
3…2…1… GO!!!
Mando
RainCrossStrengthandConditioning 