[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 Clean Grip Deadlift @ 100%
Then:
Every 2 minutes for 6 minutes (3 sets)
3 Power Cleans @ 80%
(1.1.1. w/ 10 sec rest between each rep)
Then:
Every 2 minutes for 16 minutes (8 sets)
1 Clean + 2 Front Squats + 1 Jerk
(Start at 50% and increase over the course of the 8 sets to today’s heavy)
METCON:
Complete as many rounds and reps as possible in 7 minutes:
30 Double Unders
15 American Kettebell Swings 24/16kg
7 Toes to Bar[/fusion_text][/fullwidth]
