Strength:
3 Clean Deadlift
2 Hang Power Clean
1 Push Jerk
*Build to a moderate to heavy weight for this complex*
Metcon
10 Rounds (14 min cap)
5 Toes to bars or 10 Knee raise
5 Pull ups or 10 Ring rows or 10 Banded Pull ups
50 Double Unders or Singles
METCON: AMRAP 7 Minutes 50/40 Calorie Assault Bike Max Calorie Row -rest 3:00- AMRAP 7 Minutes 50/40 Calorie Row Max Calorie Assault Bike...
Warm-up: (10 min) 2 min maching 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Goodmornings 10 Airsquats 10 V-ups 10 Jeffersons...
Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf...
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