Strength: Every 90-seconds for 12 Rounds
8 (Per Leg) Single Leg Glute Bridge Raises
8 Strict Pull-ups
8 (Total) FR Reverse Step Lunges
**Strength is first today :).
Single Leg Glute-Bridge Raises: https://www.youtube.com/watch?v=3NXv0Nany-Q
Weighted Good-Mornings- Keep the weight the same or Progress through the Rounds.
Front Rack Reverse Step Lunges- Keep the weight the same or progress through the Rounds.
Pull-ups: You have 90-seconds to try and get 8. If its TOO much, Reduce the number
Skill: Power Cleans
Metcon: 3 Rounds: (4:00 Work/2:00 Rest)
Remaining Time: Heaviest Power Clean (Weight can be pre-loaded)
2-min REST B/W Rounds
*Objective= Try to find your Heaviest Clean through the rounds.
—Trying to find a Heavy while under fatigue. Have your first weight set up before you go and have a plan to what you plan to find through the rounds.
L1: 400m,75 DUs
L2: 400m Run, 50 DUs
L3: 300m Run, 1/2 att. (+) 1/2 Singles
L4: 200m Run, 50 Singles