Lift-
Build heavy complex of- 1 power clean + 1 squat clean
– Must be in touch & go
– In 10:00 windows
***
Metcon-
In teams of 2-
For time-
30 HPC @60/42.5kg
45 Cal row
20 Power cleans @70/45kg
40 Cal row
15 Squat cleans @80/50kg
30 Cal row
***
Gainz- Mixed
Warm-Up (5 min)
StrengthCon-
Every 3:00 X 5 (in any mix wanted)
8 DB wALKING LUNGES
4 DB Thrusters
2 Rope climbs
Rest 5:00
EMOM 12-
1) 5 Deadlifts
2) :45 Plank
3) 6 Dual DB Push press