Wednesday, April 25, 2018

Performance
.
A) Every 1:15 for 5 sets:
3 Hang Power Cleans
.
B)For Time:
21-15-9
Double Unders **3x Reps
GHD Sit ups **2x Reps
Hang Power Cleans 115/75
.
Intermediate
.
A) Every 1:15 for 5 sets:
3 Hang Power Cleans
.
B) For Time:
21-15-9
Double Unders **2x Reps
GHD Sit up to Parallel **2x Reps
Hang Power Cleans 95/65
.
Fitness
.
A) Every 1:15 for 5 sets:
6 Hang Power Cleans
.
B)For Time:
21-15-9
Single Unders **4x Reps
ABMAT Sit ups **2x Reps
Hang Power Cleans 65/35
.
FitCamp
.
A) Every 3 min for 5 sets:
Max Calories on Assault BIke in 90 secs
15 Russian KB Swings
.
B)For Time:
50-40-30-20-10 ABMAT Sit ups
**150’ Box Push in between each set

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