FRIDAY 8.10.18

For Time

3 Rounds
Run 400 Meters
15 Power Cleans
Run 400 Meters
15 Back Squats

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 95# +

Score: Total Time

Goal: 25 Min or less!  Can you go sub 20?

PROGRAM A

For Time

3 Rounds
Run 400 Meters
15 DB Power Cleans
Run 400 Meters
15 DB Squats

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50-60# DBs
RX + Women: 35-40# DBs

Score: Total Time

Goal: 25 Min or less!  Can you go sub 20?

PROGRAM C

For Time

3 Rounds

Row 500 Meters
OR
30 Cal Bike (Men) / 20 Cal Bike (Women)

15 Power Cleans

Row 500 Meters
OR
30 Cal Bike (Men) / 20 Cal Bike (Women)

15 Back Squats

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 95# +

Score: Total Time

Goal: 25 Min or less!  Can you go sub 20?

Oh man - this one will be a doozy.  Lots of running sandwiched with 2 of everyone's favorite movements!

The run distance should take roughly 90 seconds to 1:10 or so.  If 400 will take you longer than that you may cut it down!  If you don't have a measured distance you can just make it fit that time frame.

If you are unable to run for space or weather reasons you may sub MTN climbers for the first 400 and No Push Up Burpees for the second 400!

For the power cleans you will notice that the RX weight is a bit heavier than the normal 95#.  This is to signal you to go a bit heavier than you normally do.  You should not go into this knowing for sure that you will do all 15 unbroken each time.

For this movement the bar will start on the ground.  Hands are just outside of the legs.  Feet are hip width apart.  Heels are down.  Knees are bent slightly.  Arms are long and straight.  Belly is tight.  Chest is up!

You will lift the bar off of the ground by driving your heels down and lifting the chest.  Keep the bar close to your body by pulling it IN!  Keep the arms straight!  Once past the knees pick up a little speed and thinkg Jump - Shrug the shoulders - bend the elbows high and outside and pull yourself under slightly.  Elbows shoot around and through super quickly to allow the bar to land on the shoulders!  Stand to complete the rep!

For the back squats - you may use a rack or clean and jerk it onto your back.

Feet should be shoulder width apart.  Reach the butt back and down.  Drive the knees out.  Keep the heels down.  Belly tight and chest up!  Get the butt lower than the knees at the bottom.  Stand completley at the top.  No plopping or rounding!