ALRIGHT… HERE WE GO!!!
Strength/MetCon…
For Time…
30 Row Pulls
15 Up Downs
15 Hip Extensions
BarBell Complex…
24 Row Pulls
12 Up Downs
12 Hip Extensions
BarBell Complex…
18 Row Pulls
9 Ups Downs
9 Hip Extensions
BarBell Complex…
12 Row Pulls
6 Up Downs
6 Hip Extensions
BarBell Complex…
6 Row Pulls
3 Up Downs
3 Hip Extensions
BarBell Complex…
The 2 Options Of The BarBell Complex Are…
1 Power Clean
1 Hang Clean
1 “Shoulder To OverHead”
1 Front Squat
1 “Shoulder To OverHead”
Or…
1 Power Snatch
1 Hang Snatch
1 OverHead Squat
1 Behind The Neck “Shoulder To OverHead”
1 OverHead Squat…TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 