Friday, April 22 2022

Strength: Every 2:30 for 15 minutes (6 sets) of:

3-Position Clean @ 50-60% of 1-RM Clean

(Hang Clean + Hang Clean Below Knee + Clean)

Metcon: 3RFT (15 min cap) 

30/20 Calories of Assault Bike

12 Hang Power Cleans 135/95

If you’re giving full effort and taking longer than 2 minutes on the Assault Bike, please reduce the calories.

Fitness: 

Strength: Three sets of:

DB Floor Press x 8 reps 

Rest 45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds

Band Pull-Aparts x 30 reps 

Rest 45 seconds

Metcon: 3RFT (15 min cap) 

30/20 Calories of Assault Bike

24 KB Swings 53/35

If you’re giving full effort and taking longer than 2 minutes on the Assault Bike, please reduce the calories.