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16 December 2016

16
Dec

16 December 2016

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Warm-up: 3 Rounds:  Run around the Block, Bear Crawl Through Gym, then 20 Push-ups, Mobility/Review of Movement

Strength: Barbell Complex:  1-1-1-1-1 (estimated 15 Minutes)

Power Clean, Hang Squat Clean, Front Squat, Push Jerk (Unbroken Do Not Let go of bar)

Work Capacity:

3 Rounds:

  • 50x DU (150 singles)
  • 21x Deadlift (95/65)
  • 15x Hang Power Cleans (95/65)
  • 9x Front Rack Lunges (95/65)
  • 90 sec. rest

Cool Down:  2 Rounds:  20 Hollow Rocks / 20 Super Mans

 

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