Thursday, March 17 2022

Performance Strength: Ten sets

1 Power Clean + 1 Hang Clean

*Sets 1-3 @ 60-70% of 1-RM Clean

*Sets 4-6 @ 70-80%

*Sets 7-10 @ 80-85%

Performance Metcon:

Option 1

Complete rounds of 9, 7 and 5 reps for time of:

205/145 lb Clean (power or full)

Ring Muscle-Up

OR…

Option 2

For time:

15 Power Cleans (155/105 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

Fitness Metcon: Complete as many rounds and reps as possible in 8 minutes of:

10 Stationary Dips

10 Push-Ups

20 Kettlebell Swings