4/12/17

Weightlifting
Power Clean + Push Jerk (Building)
Every 90 sec for 5 Sets:
1 Power Clean+2 Push Jerks
Metcon
Happy Hour
OPEN & PERFORMANCE
3 Rounds:
12 Power Cleans (135/95#)
12 Chest-to-Bar Pull-ups
12 Jerks (135/95#)
12 Toes-to-Bar

FITNESS
(115/80#)
Pull-ups
(Scales: Banded Pull-ups/Ring Rows, V-ups/Knee to Elbow)

Cash Out
Max Effort Plank
Hold a plank as long as possible, you may switch to different plank positions but must at least hold each one for 20 sec before switching

 

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