3.29.2018
Performance
P:A: Power Clean + Hang PC Below Knee (70%@1+2×3)
Power clean+Hang PC Below knee
rest as needed
P:B: HPC below knee+Mid hang PC ( 70%@2+2×4)
Hang Power Clean Below the knee + Mid Hang Power Clean
rest as needed
P:C: Metcon (AMRAP – Rounds and Reps)
12 min amrap
18 ghdsu
12 HPC 165/110
6 ring mus
200m run
Fitness
F:A: HPC below knee+Mid hang PC (Every 3 mins for 21 mins perform; 3 HPC + 3 MHPC)
Hang Power Clean Below the knee + Mid Hang Power Clean
Every 3 mins for 21 mins perform; 3 HPC below knee+3 Mid hang PC; build to a tough set
F:B: Metcon (AMRAP – Rounds and Reps)
12 min amrap
18 V-ups
12 Dl 225/145
6 bar mus
200m run
Wellness
W:A: Deadlift (Every 3 mins for 21 mins perform 6 DL@30X1)
build to a tough set
W:B: Metcon (AMRAP – Rounds and Reps)
12 min amrap
18 sit ups
12 pull ups
6 one handed kbdl/arm
200m run
SE: Track Workout (Time)
Meet at Phoenix College at 6:00am