10/21/16

20
Oct

10/21/16

Friday

Lift
Life
Every 90 seconds, for 12 minutes (8 sets):
Clean lift off to above the knee + clean pull from Above the Knee + Pwr Clean

Fitness
Every 90 seconds, for 12 minutes (8 sets):
4-Stop Halting Clean Deadlift + Hang Clean
(Pause for 2 seconds at each of the following pos. – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

*Build over the course of the eight sets.

Metcon
Life & Fitness
Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean or (205/135 lbs)(155/105)(135/95)(95/65) or DB Power Clean(25/15)
1 Front Squat (205/135 lbs) or DB Front Squat
1 Shoulder to Overhead (205/135 lbs) or DB STO
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.

Accessory

4 part med ball sit ups 1 x 10 reps

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