Strength
Hang Power Cleans
EMOM x 9 Minutes:
Minutes 1-3: 5 reps @ 60%
Minutes 4-6: 3 reps @ 70-80%
Minutes 7-9: 1 rep @ 85-90%
“Break It Down”
As Many Rounds and Reps as possible in 15 minutes:
12 Bodyweight Walking Lunges
6 Shuttle Runs
3 Wall walks
Rest for 30 seconds
* Shuttle runs are 25 feet out + 25 feet back or 300 feet of total running
Scaling:
– Scale wall walks to a comfortable distance.
– If space is a concern substitute a 10 Cal Row or 8 Cal Bike for shuttle runs.