Tuesday 4.11.2017

Strength

Every 30 Seconds for 10 sets  Halting Clean Deadlift (2 sec hold below the knee) + Hang Power Clean @ 60%

Conditioning

“Empire Strikes Back”
7 Rounds

Min 1 12/9 Calorie Bike
Min 2 5 Toe 2 Bar
Min 3 2 Power Clean (heavy)

Finisher

100 Hollow Rocks

Competition

5 x 2 Clean Pulls (110%)

Beginners’

Strength

Every 30 Seconds for 10 sets  Halting Clean Deadlift (2 sec hold below the knee) + Hang Power Clean

Conditioning

5 Rounds
Min 1 10/7  Calorie Bike
Min 2 5 Hanging Knee Raise
Min 3 3 Power Clean (medium)

Finisher

50 Hollow Rocks