Wednesday, 23 Nov 16

November 23, 2016

1. Warm Up (10 mins)

2. Clean Technique (15 mins)

3. Metcon
Part 1: With a 3:00 Clock..
21 High Hang Power Cleans (95/65)
21 Lateral Burpees over Rower
Max Calorie Row
Rest 3:00

Part 2: With a 3:00 Clock..
18 Hi Hang Power Cleans (115/80)
18 Lateral Burpees over Rower
Max Calorie Row
Rest 3:00

Part 3: With a 3:00 Clock:
15 Hi Hang Power Cleans (135/95)
15 Lateral Burpees over Rower 
Max Calorie Row
Rest 3:00

Part 4: With a 3:00 Clock..
12 Hi Hang Power Cleans(155/105)
12 Lateral Burpees over Rower 
Max Calorie Row

*score is total calories rowed across all four rounds.

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