ALRIGHT… HERE WE GO!!!
Strength…
@ 60% of your 1 Rep Max Push Press…
Every Min On the Min X 5 Mins….
1 Power Clean + 3 Push Presses + 1 Hang Power Clean + 2 Push Presses
MetCon…
For Time…
Starting With An Empty BarBell…
11 Reps of Each…
Dip & Shrug
Dip/Shrug/Elbows High & Outside
Hang Muscle Clean
Hang Power Clean
Front Squat
Push Press
Thruster
(Add Weight If Possible… Just Make Sure You Can Hang Muscle Clean It… If Not… Go Down In Weight Or Stick With The Same Weight…)
Add Weight… 9 Reps of Each…
Add Weight… 7 Reps of Each
Add Weight… 5 Reps of Each
Add Weight.. 3 Reps of Each
Add Weight… 1 Rep of Each…TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 