Thursday, October 17, 2018

Performance
.
Power Clean 5-3-3-2-2-2-1, every 90sec
.
AMRAP in 7min of:
7 Hang Power Cleans, 205#/135#
5/3 Muscle-Ups
.
Intermediate
.
Power Cleans 7×3 + 150m run, every 90sec
.
AMRAP in 7min of:
7 Hang Power Cleans, 135#/95#
7 C2B Pull-Ups
.
Fitness
.
Hang Power Clean 7×3 + 150m run, every 90sec
.
AMRAP in 7min of:
10 Hang Power Cleans, 65#/35#
15 Jumping Pull-Ups
.
FitCamp
.
Tabata (4min ea station):
Assault Bike (cals)
1min Rest
V-Ups it Hollow Hold
1min Rest
Squats
1min Rest
Push-Ups
1min rest
.
4x Every 3min, complete:
20 Hip Extentions
20 weighted Russian Twists ea side
20 Flutter Kicks, ea leg
.

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