Strength
Part 1:
Every OTHER Minute on the Minute for 10 minutes:
7 Back Squats
Part 2:
Every OTHER Minute on the Minute for 10 minutes:
7 Bench Press
Metcon
Part 1:
2 Rounds
16 Hang Power Clean
16 Push Press
16 Alternating Front Rack Lunges (8/8)
After 2 Rounds Complete: Rest 2 Min before Part 2
RX Men: 95-115
RX Women: 65-75
Part 1 Score: Total Time
Goal: Under 5 Min
Part 2:
3 Rounds
12 Hang Power Cleans
12 Push Press
12 Alternating Front Rack Lunges (6/6)
After 3 Rounds Complete: Rest 2 Min before Part 3
RX Men: 95-115
RX Women: 65-75
Part 2 Score: Total Time
Goal: Under 5 Min
Part 3:
4 Rounds
8 Hang Power Clean
8 Push Press
8 Alternating Front Rack Lunges (4/4)
RX Men: 95-115
RX Women: 65-75
Part 3 Score: Total Time
Goal: Under 5 Min
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