Wednesday 25.10.2017


Scaled) 1) Squat Clean, build to a Heavy Single

2) "Four Wheeler"

2 Rounds

400m Run

15/12 Calorie Row

12 Squat Cleans 95/65

Rx) 1) Squat Clean, build to a Heavy Single

2) "Four Wheeler"

2 Rounds

400m Run (75 Double Unders)

15/12 Calorie Row

12 Squat Cleans 115/80

Comp) 1) 6 sets of the following Clean Complex: Hang Power Clean + Pause Front Squat + Squat Clean

(50/55/60/65/70/75% of 1RM Clean & Jerk)

2) "Four Wheeler"

2 Rounds

400m Run

15/12 Calorie Assault Bike

12 Squat Cleans 135/95

3) Body Armor: 2 Rounds rest as needed between

:30 Push-up Plank

:30 Elbow Plank

:30 Right Side Plank

:30 Left Side Plank

:30 Elbow Plank

:30 Push-up Plank

30 Glute Bridges


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