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
