Monday, June 10th, 2019

Strength

5 Min EMOM – Empty Barbell
5 High Hang Power Cleans
5 Low Hang Squat Cleans
5 Front Squats

Rest 3 Min and increase weight

5 Min EMOM – Light/Moderate
3 High Hang Power Cleans
3 Low Hang Squat Cleans
3 Front Squats

Rest 3 Min and increase weight

5 Min EMOM – Heavy
1 High Hang Power Clean
1 Low Hang Squat Clean
1 Front Squat

*High Hang is from the pockets w/ shoulders behind the bar, Low hang is from above the knees*

MetCon

15 Power Cleans
400m Run
12 Power Cleans
400m Run
9 Power Cleans

12 Min Cap

Fitness: 95/65
Performance: 135/95
Open: 155/105

*Pick a weight you can move and push the pace on the run. This should be fast*

**The run may be adjusted to a 500/400m row in the event of inclement weather**

DRIVE at CFH 6:30pm

Every 2 Min for 10 Min
100 Single Unders
15 No Push-up Burpee
Max Double DB Strict Press

Directly into

Every 2 Min for 10 Min
200m Run
Max Ring Rows

Directly into

Every 2 Min for 10 Min
20 Walking OH Plate Lunges
Max M on the C2 Bike

*The first 10 Min piece should be treated as a warm up, the second and third should increase in intensity*

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