Wednesday, 23 Nov 16

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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