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Monday 12.17.2018

POSTED ON December 16, 2018

Monday | 12.17.2018

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Warm Up: 10min
 
5 Empty Bar Deadlifts
5 Muscle Power Cleans
5 Hang Power Cleans
5 Empty Bar Front Squats
 
x2-3 sets
 
Foundation: 12min
 
A. Front Squat 4 sets of 5 @13×1; rest 2min between
 
*use a heavier weight then last week across all sets.
 
Metcon:
 
RX (Level 1)
 
*Up Dog Complex
 
1 Power Clean + 2 Hang Squat Cleans = 1 rep
 
30 Up Dog Complexes for Time 155/105
 
For Time
Intermediate (Level 2)
 
*Up Dog Complex
 
1 Power Clean + 2 Hang Squat Cleans = 1 rep
 
30 Up Dog Complexes for Time 135/95
 
For Time
 
Beginner (Level 3)
 
*Up Dog Complex
 
1 Power Clean + 2 Hang Squat Cleans = 1 rep
 
30 Up Dog Complexes for Time 75/55
 
For Time
 
Cool Down:
 
3 Rounds For Quality
 
1min Seated Straddle
1min Half Split L/R
15 Arch Rocks

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