Thursday, 11/14

Warm Up

3 Rounds

8 Rev Hand Spider Lunges

4 Plank to Squats

8 Squats

4 Rolling Split Straddles

Prep:

1×3 Hang Hi Pulls+ 3 Hang Power Cleans (bar)

1×3 Hang Power Cleans+ :30 Row+ 6 Step Ups

1×3 Hang Power Cleans+ :30 Row+ 3 Burpee Box Jump Overs

Met Con

3 Rounds

In 3 Minutes:

Row 500 M, Max Hang Power Cleans in remaining time (135/93)

Rest 3 Minutes

In 3 Minutes:

15 Burpee Box Jump Overs, AB Mat Sit ups in Remaining time

Rest 3 Minutes