March 4, 2019

March 4, 2019

7 minute clock: 

21-15-9 

med ball clean 

sit ups 


Hang Power Clean - 5 min + every 1:15 @ sets listed.


notes :
- minutes 1-3 - 2 reps @ 75-80%
- minutes 4-6 - 1 rep @ 85%+


Front Squat - 5 min wu + every 1:30 @ sets listed.


notes :
- set 1 - 3 reps
- set 2 - 2 reps
- set 3 - 1 rep
- set 4 - 3 reps (+5lbs)
- set 5 - 2 reps (+5lbs)
- set 6 - 1 rep (+5lbs)
- weights increase each set


for max reps 
5 sets 
40 seconds on/ 20 seconds off of : 
a) calories on cardio of choice
b) double unders
c) deadlifts (115/85)

notes :
- score = total reps 
- level 2 - single unders, 95/65
- level 3 - weight of choice on deadlift

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