[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]STRENGTH:
Every 1 minute for 3 minutes (3 sets):
3 Power Clean @ 70%
Then:
Every 1 minute for 3 minutes (3 Sets)
3 Clean High Pulls @ 75%
Then:
Every 1 minute for 3 minutes (3 sets)
3 Clean Lift offs @ 80%
Then:
Clean
Every 2 minutes for 12 minutes (6 sets)
3 reps
(1.1.1. w/ 10 second rest in between each rep)
METCON:
Complete as many rounds and reps as possible in 9 minutes:
9 Kettlebell Swings 24/16kg
9 Burpees
9 Kettlebell Swings 24/16kg
9 Box Jumps 24/20″
*American Swings[/fusion_text][/fullwidth]
