ALRIGHT… HERE WE GO!!!
HYDRATE!!!
Strength…
Last Day of…
You Will Have 12 Mins To Establish Your Heaviest 7 Lift Complex of:
1 Hang Clean + 1 Front Squats + 1 “STOH” + 1 Back Squat + 1 Behind The Neck “Any Press” + 1 Front Squat + 1 Hang Clean…
***If It’s Your 1st Day Of This Complex… Chop It Up Into 7 Lifts… If Not… It’s Your Choice…***
Either Way… BE CONFIDENT!!!
And BREATHE!!!
MetCon…
For Time & For As Many Rounds/Reps As Possible in 15 Mins:
Buy In: 80 Row Pulls… Then…
Ascending Ladder of:
1 DeadLift (Rx’d: M-185lbs/F-115lbs…)
1 Pull Over
(There Will Be Many… Many MODifications For This…)
2 DeadLifts
1 Pull Over…
3/1… 4/1… 5/1… Etc… Etc…
At The 15 Min Mark… 800 Meter Run/Jog/Walk… Bring A Hat!!!
…TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 