April 15, 2019

191504

Warm-up
2 RNFT:
:30s Light Bike or Row
:30s Walkouts
:30s Light Bike or Row
:30s Spiderman + Reach (each side)
:30s Light Bike or Row
:30s Russian Baby Makers

Strength
Hang Power Clean (Weight)
On the 1:30 x 4 Sets:
2 Pausing Hang Power Cleans
1 sec Pause at hang and receiving position.
Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%

Directly into:

On the 1:30 x 4 Sets:
2 Hang Power Cleans

*Finish with Heavy Double

Metcon
Metcon (Time)
4 RFT:

10 Handstand Push Ups
10 Hang Power Cleans 185/125
200m Run

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282