Friday

Warm-up
Warm-up
8:00 Running Clock…

500m Row
Into…

4 Sets*
6 Clean Deadlifts
4/4 Elbow Punches
6 Hang Muscle Cleans

Strength
Metcon
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:

1 Power Clean
+
1 Hang Power Clean
+
1 High Hang Power Clean

(Score is Weight)

Workout
Metcon
FOR TIME
1500/1250m Row
45 Hang Power Clean (155/105)|(115/75)

*Partition Row & Reps in any way or order to complete the work.

(Score is Time)

KG BB: (70/47.5)|(52.5/35)