Free Lunch


Free Lunch

Tuesday February 19th: 


Nice work with the back squats. We haven’t done that much volume in a while. Be sure to stay loose, and hit up some Lower Body Stretches. 


Hang Clean Complex (See Example below). 

If it is raining tomorrow, pick another cardio of choice. Review cardio comp. of a 800m Run with coach. 

See you in the gym! 


Skill: Cleans & Clean Complex 

Strength: Heaviest weight for Complex (3, 3, 2, 2, 1) 

1 Hang Clean Pull (+) 1 Hang Clean

*Increase weight as form allows*

*Rest between attempts/sets*

Ex. of 3.) HCP (+) HC, HCP (+) HC, HCP (+) HC

Metcon: Against (12)-mins… 6 Rounds For Time 

5 Hang Power Cleans 

3 Bar Over Burpees 

1 Deadlift 


Run 800m

L1: 185/135, 800m, BFB

L2: 135/95, 800m, BOB

L3: 95/65, 600m, BOB

L4: DB Cleans & DB DL, 400m, Reg. Burpees