10/06/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

How many hours did you sleep last night?

Weightlifting

Front Squat (3-3-3 (ascending, rest 90 sec))

Strength / Skill

Hang Clean (4 x 2 (AHAP, rest as needed))

AHAP = As heavy as possible

*scale- Hang power clean

WOD

Metcon (Time)

3 Rounds for Time:

14 Burpees

7 Power Cleans (135/95#)

(rest 1 minute)