Wednesday, November 30 Gym Open @ 6:15am

Don’t quit!

PREPARATION:

• Row 21/15/9 Calories
• 10 DB Hang Power Cleans/8 DB Power Cleans/6 DB Hang Cleans

STRENGTH:

Every 90 seconds , for 4 and 1/2 minutes (3 sets):

• 1 Hang Clean + 1 Clean @ 65-70%

Followed by…

Every 2 minutes, for 16 minutes (8 sets):

• Set 1 = 2 reps of Clean @ 70%
• Set 2 = 2 reps @ 75%
• Set 3 = 2 reps @ 80%
• Set 4 = 2 reps @ 85%
• Set 5 = 2 reps @ 87.5%
• Set 6 = 1 rep @ 90%
• Set 7 = 1 rep @ 92.5%
• Set 8 = 1 rep @ 95% 

Met-Con WOD: 

2 rounds of:

• 15 Calorie Row or Bike
• 12 Hang Power Cleans @ 75/55

REST 3 minutes

2 rounds of:

• 12 Calorie Row or Bike
• 9 Hang Power Cleans @ 95/65

REST 3 minutes

2 rounds of:

• 9 Calorie Row or Bike
• 6 Hang Power Cleans @ 115/75