Great 1st Day Back!!!
Now…
Let’s Lift!!!
ALRIGHT… HERE WE GO!!!
Strength…
A: BarBell Complex Consisting Of:
1 Clean + 3 Front Squats + 1 Hang Clean
@ 60/65/70/75/80% Of Your 1 Rep Max Clean
Every Min On the Min X 10 Mins…
BarBell Complex X 3 Sets @ 60%
BBC X 2 Sets @ 65%
BBC X 2 Sets @ 70%
BBC X 2 Sets @ 75%
BBC x 1 Set @ 80%
B: BarBell Complex Consisting Of:
1 Power Clean + 3 Push Presses + 1 Hang Power Clean + 2 Push Presses
@ 60/65/70/75/80% Of Your 1 Rep Max Clean
Every Min On the Min X 10 Mins…
BarBell Complex X 3 Sets @ 60%
BBC X 2 Sets @ 65%
BBC X 2 Sets @ 70%
BBC X 2 Sets @ 75%
BBC x 1 Set @ 80%
MetCon…
For Time…
Hill Run
5 Burpee Push Ups
21 Slam Balls
Curb Run
18 Burpee Push Ups
30 Slam Balls
15 Curb Run
3 Burpee Push Ups
12 Slam Balls
Curb Run
2 Burpee Push Ups
9 Slam Balls
Curb Run
1 Burpee Push Up
6 Slam Balls
Curb Run
1 Burpee
3 Slam Balls
1 Burpee
Hill Run…TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 