Strength…
12 Mins To Establish a 1 Rep Max:
Back Squat
MetCon…
For Time…
3 Rounds:
400 Meter Run
21 KB Hang Cleans
12 Toes To Bar… TIME!!!
3…2…1…GO!!!
Mando
Tuesday…
Strength…
12 Mins To Establish a 1 Rep Max:
Push Press
MetCon…
For Time…
20 Min-ish WorkOut…
As Many Rounds/Reps As Possible in 16 Mins:
2 Hang Power Cleans
2 Front Squats
2 “Shoulder To OverHeads”…
4 Hang Power Cleans
4 Front Squats
4 “STOHs”…
Add 2 Reps Until The 16 Min Mark…
At The 16 Min Mark… 400 Meter Run… TIME!!!
TIME!!!
3…2…1…GO!!!
Mando
Wednesday…
Strength…
15 Mins To Establish a 1 Rep Max:
“Single & Controlled” DeadLift
MetCon…
For Time…
200 Meter Run…
5 DeadLifts
5 Burpees
5 DeadLifts
5 Box Jumps
4 DeadLifts
4 Burpees
4 DeadLifts
4 Box Jumps
3 DeadLifts
3 Burpees
3 DeadLifts
3 Box Jumps
2 DeadLifts
2 Burpees
2 DeadLifts
2 Box Jumps
1 DeadLift
1 Burpee
1 DeadLift
1 Box Jump
1 DeadLift
1 Burpee
1 DeadLift
1 Box Jump
2 DeadLifts
2 Burpees
2 DeadLifts
2 Box Jumps
3 DeadLifts
3 Burpees
3 DeadLifts
3 Box Jumps
4 DeadLifts
4 Burpees
4 DeadLifts
4 Box Jumps
5 DeadLifts
5 Burpees
5 DeadLifts
5 Box Jumps…
200 Meter Run…TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 