Tuesday 21.02.2017


L1) 3 Rounds

400m Row

10 Hang Power Cleans

10 Lunges

5 Burpees

Scaled) 3 Rounds

400m Row

15 Hang Power Clean 95/65

12 Front Rack Lunges 95/65

9 Barbell Burpees

Rx) "Front Line"

3 Rounds

400m Row

21 Hang Power Cleans 115/80

18 Front Rack Reverse Lunges 115/80

15 Barbell Burpees

Comp) 1) EMOM x 10:

Power Clean + Hang Squat Clean

*Start at 50% and build to a heavy set for the day, No Max Efforts

2) "Front Line"

3) Recovery - 20:00 slow bike, every 4:00 15 Weighted Sit ups + 20 Banded Good Mornings


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