THURSDAY
Warm-up
Metcon (Time)
4RDS
400 MT RUN
3 RDS OF MACHO MAN
(3 POWER CLEANS,3 FRONT SQUATS, 3 PUSH JERK)95/135
400 MT RUN
3 RDS OF MACHO MAN
(3 POWER CLEANS,3 FRONT SQUATS, 3 PUSH JERK)95/135
TEAMS OF 3 90 CAL BIKE SWITCH EVERY 10 CAL
Weightlifting
CLEAN LIFT OFFS (HOLD BELOW KNEE FOR 3 SECONDS)
95% 3 X3
95% 4 X4
POWER CLEAN & POWER JERK
65% 3+4
70% 3+3
75% 2+3
80% 2+2
83% 1+1
85% 1+1
85% 1+1
FRONT SQUATS
78% 3
80% 2
83% 2
85%2