Wednesday
4/2
A. 1 Clean Pull + 1 Hang Clean pull + 2 Hang squat clean
Every 75 seconds x 7 sets
-load @ 70%-80% of 1RM or 4-7 on RPE scale
B. For time
Row 750m/600m or Echo bike 30/22 cals
+
3 rounds
75 Double unders or 100 single unders
10 hang squat cleans @ 155#/105#
+
Row 750m/600m or Echo bike 30/22 cals
*15 minute time cap
Essentials
A. Take 15 minutes to complete 4 sets of the following
A1. Seated arnold press x8-10 reps
A2. Dual DB/kb gorilla Row x8 reps/arm
A3. Barbell good morning x10 reps
+
B. 4 rounds for time
14 air squats
12 HR push-ups
10 hang power cleans