TWO 110915
Monday, 09Nov15 (LIFT Week)
Warm-up
- 5 min Air Dyne Bike – hold 70RPM or >
Endurance – EMOM – 8 min
- 30 Jump Rop Rotations/6 Burpees
or
- 30 DU’s / 3 Burpees
TWO
3rds
- 7 DB / BB Hang Squat Clean Thrusters (w/20> m/30>)
- 8 Box Jumps
300 M Run (after completing 3rds)
3rds
- 5 DB/BB Hang Squat Clean Thrusters (w/25> m/40>)
- 10 Box Jumps
300 M Run (after completing 3rds)
- 3 Hang Squat Clean thrusters (w/30> m/50>)
- 12 Box Jumps
During LIFT week go HEAVY and stay or exceed the suggested weight. DO NOT GO LIGHTER!
Gey Strong, Get Lean and look your best for 2016 !
Posted in Barbell Training, EMOM, Endurance, For Time, Group Fittness, Hang Squat Cleans, Lift, Power & Strength