185 lbs Power Cleans One (1) 50 yard Farmer’s Walk – AHAP
*Search out the heaviest set of impliments you can find and walk 25 yards out and 25 yards back. *After each set of power cleans, perform 1 farmer’s walk.
Thursday, September 11, 2014
Barbell Strength Complex (135/95 1 rep each side EMOM for 5 min)
Power Clean & Lunge Step - 1 power clean, then lunge one step w/BB in front rack position.
Metcon (Time)
For time: 225-lb. deadlifts, 21 reps Run 400 meters 225-lb. deadlifts, 18 reps Run 400 meters 225-lb. deadlifts, 15 reps Run 400 meters 225-lb. deadlifts, 12 reps Run 400 meters
Tuesday, September 9, 2014
Power Clean ( 5×3 @ 90% of 3 RM)
Metcon (Time)
For time:
10 Freestanding HSPU (Kipping or Strict) 30 Pull-ups 50 Cal Row 100 Double-Unders 50 Cal Row 30 Pull-ups 10 Freestanding HSPU
Monday, September 8, 2014
Metcon (Time)
1 mile run with 20lbs I don't care with what ( vest, barbell, dumbell,.....)