Tuesday 6.14.2016

Strength

15 min

Muscle Clean
1-1-1
Power Clean
1-1-1
Full Clean
1-1-1

*increase load each lift. score total weight of all lifts

onditioning

“Roadblock”

3 Rounds

1 min Max Power Clean @95/65
1 min Rest
1 Min Max Pull-ups
1 min Rest
1 Min Max Bar Facing Burpees
1 Min Rest

Finisher
3 x 15 Strict Hanging Knee Raise
3 x 12 DB Hammer Curls

Competition
For Time:
100 Cal Row

Beginners’

Strength

15 min

Muscle Clean
1-1-1-1-1
Power Clean
1-1-1-1-1

*increase load each lift. score total weight of all lifts

Conditioning

3 Rounds

30 sec on/off

Min 1 Power Clean
Min 2 Ring Rows
Min 3 Bar Facing Burpees

Finisher
3 x 10 Strict Hanging Knee Raise