09/12/16

11
Sep

09/12/16

Lift

Life & fitness
High hang clean/ hang clean (full squat) technique then..
Life & Fitness
Every 2 minues for 20 minutes
High hang clean + Hang clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

Metcon

Life
For time:
Row 1000 Meters 60 Kettlebell Swings 30 Goblet Squats Run 400 Meters

Fitness
For time:
Row 1000 Meters
20 Hang Power Cleans (185/125 lbs) 100 Double-Unders

Accessory

False Grip Hang 4xMAX
Hollow Rocks + Arch Rocks 4×15+15 Side Plank Holds 3x45s each side

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