Strength

10 Min EMOM
Each Minute Perform Hang Clean @ the following percentages
Minutes 1 – 3: 75% of 1 RM
Minutes 4 – 6: 80%
Minute 7: 85%
Minute 8: 90%
Minute 9: 95%
Minute 10: Go for PR

Metcon:
7 rounds of
7 Hang Cleans (115/75)
7 Push Press (115/75)
7 Goblet Squats (55/35)

Join us this weekend in Sunrise, FL as we run for those that can’t!image

50 m tire flip

200 deficit tire jumps

run around the block

50 m tire flip

200 decline push-ups

run around the block

50 m tire flip

200 dips

run around the block

50 m tire flip

200 burpee tire jumps

 

Strength: push press

3 reps at 50%,2 at 60%, 1 at 70%, 1 at 80%, 1 at 90%, and shoot for PR on last rep

 

then:

10-1

1-10

hspu

hang snatch (115-75)image image image