22
Apr
Thursday
Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – Cross Training
Warm-up
Warm-up (No Measure)
EMOM x 9 MINUTES
Min 1 – :20 Hard Sprint (Run/Row/Jump Rope/Mtn Climbers) + :20 EZ
Min 2 – 10 BB (or DB) Deadlifts + 10 Elbow Punches
Min 3 – 10 Alt Cossack Squats + 10 Glute Bridges
Extended Warm-up
Metcon (Weight)
BUILD TO…
Heavy Set of 3 Hang Power Clean
(Score is Load)
Workout
Metcon (Time)
7 SETS ON A 3:00 CLOCK…
25/20 Cal Row
Max Hang Power Clean*
R1 & R2 – (185/125)|(155/105)
R3 & R4 – (155/105)|(135/95)
R5 & R6 – (135/95)|(95/65)
R7 – (95/65)|(65/45)
-Rest 1:00 b/t Sets-
(Score is Time)