FWednesday, March 9 2022

Performance Strength: Every 3 minutes, for 18 minutes (6 sets) of: 2 Power Cleans + 2 Squat Cleans + 2 Front Squats

Start at 55-60% of your 1-RM Power Clean and build from there.

Performance Metcon: Every 4 minutes, for 16 minutes...

30/20 Cal Row/Ski

10 Bar-Facing Burpees

5 Cleans 185/125

Fitness Strength: 3-4 Sets of:

Kettlebell Complex

*10 Gorilla Row

*10 Single-Arm Kettlebell Presses (each arm)

*10 Alternating Reverse Lunges with Goblet Hold

*10 Single Kettlebell Thrusters (hands on horns)

Rest 2 minutes

Fitness Metcon: Every 4 minutes, for 16 minutes...

30/20 Cal Row/Ski

15 Dumbbell Burpee Deadlifts