1) Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean
*All done without removing hands from the bar
*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.
– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.
2) Metcon Prep:
Make sure Metcon weight is in check. It should be heavy today.
”Elvis”
For time:
30 Squat Cleans (185, 125)
Rx+:(225, 145)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65)
*10:00 Cap
Beginner Alternate Workout:
AMRAP 7:
8-10 Thrusters (light)
8 Burpees or Squat Thrusts
Barbell Club meets at 6:30pm!
