1.17.17

BB CYCLING

Every 2:00 for 12:00 (7 total sets):

3 Position Clean (hang from

power position – hang from just

above knee – floor) + Jerk (after

all three cleans)

Begin between 60-70% of 1rm CJ

and work to a max for the complex.

 

Strength/GST:

7 rounds of:

:45 ME Strict HSPU

:15 Rest

:45 Double-Unders

:15 Rest

 

Metcon:

For time:

Row 75 Calories

50 Bar Facing Burpees

25 Power Cleans 175/120#

rest untill HR goes below 120bpm

then

30 min Row for meters

keeping heart rate at 155bpm

Post meters rowed, do not go over

155 bpm.