December 19, 2016
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Intermediate
Strength:
Hang squat clean –
6 x 4 @ 70%
ME / Metcon:
3 Rounds –
10 Deadlifts
20 Pullups
30 Kettlebell swings
Core:
4 Rounds –
30 second hollow body hold
30 second rest
Beginner
Strength:
Hang power clean –
6 x 4 @ 70%
ME / Metcon:
3 Rounds –
10 Deadlifts
20 Inverted rows
30 Kettlebell swings
Core:
4 Rounds –
20 second hollow body hold
20 second rest
