Warm-Up:
400m Run/2:00 Bike
Steady through:
10 Empty Bar/PVC Muscle Clean
10 Front Squat w/ :01 pause in bottom
add light weight
8 Clean Lift-off w/ :02 pause at knee
8 Tall Clean
add light weight
4 Power Position Clean
4 Hang Clean from knee
4 Full Clean
Get Powerful: 15-31
In 15:00, build to a heavy complex of 1 squat clean + 3 front squats
Get Fit: 42-48
For time: 24:00 Cap
3 rounds
5 Sandbag/DBall OTS
10 Alt DB Step-ups 50s/35s
20 Cal Bike/400m Run
10 Alt DB Step-ups 50s/35s
5 Sandbag/DBall OTS
In 15:00, build to a heavy complex of 1 squat clean + 3 front squats
Get Fit: 42-48
For time: 24:00 Cap
3 rounds
5 Sandbag/DBall OTS
10 Alt DB Step-ups 50s/35s
20 Cal Bike/400m Run
10 Alt DB Step-ups 50s/35s
5 Sandbag/DBall OTS
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