Friday
Warm-up
Start off with a class 400m jog!
into…
AMRAP x 6 MINUTES
6 DB Hang Squat Cleans (light DB’s)
6 DB Push Press
6 DB Bent Over Row
6 Kip Swings or Ring Rows
Extended Warm-up
Metcon (Weight)
ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*
Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*
*Final set of 3 should be heavier than the weight you will use for the workout.
Workout
Metcon (Time)
FOR TIME
400m Run
into…
400m Run
into…
2-4-8-12-8-4-2
Hang Squat Clean Thruster (115/75)|(75/55)
4-8-16-24-16-8-4
Pull-up