Strength
Back Squat
5/5/5/5/5
(same weight across, go heavier than last week)
Metcon
6 Power Cleans
5 Wall Balls
6 Power Cleans
10 Wall Balls
6 Power Cleans
15 Wall Balls
6 Power Cleans
20 Wall Balls
6 Power Cleans
25 Wall Balls
6 Power Cleans
30 Wall Balls
12 min Cap
Fitness: 115/75 (14/10
)Performance: 135/95 (20/14)
Open: 155/105 (20/14)- wallballs must be unbroken
Athletes: Go heavier than last week on your back squats. For the workout choose a load for the cleans that is moderate not heavy.
Drive
For Time:
35-30-25-20-15
Wall Balls (20/14)
Double DB Hang Clean
Push up
*700/600 M C2 Bike After Each Set
Time CAP: 35min.