Wednesday, 11/14

Barbell Cycling

On the 0:00 - 1 "Big Clean" Complex @ 45%
On the 4:00 - 1 "Big Clean" Complex @ 50%
On the 8:00 - 1 "Big Clean" Complex @ 55%
On the 12:00 - 1 "Big Clean" Complex @ 60%

Each complex is a total of (9) repetitions:
1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean
1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean
1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean
*On these repetitions, we will be completing *only the squat cleans* of the classical "Big Clean" Complex. These percentages are based off our 1RM Squat Clean.

Conditioning
For Time:

250 Meter Row, 2 Kettlebell Thrusters
250 Meter Row, 4 Kettlebell Thrusters
250 Meter Row, 6 Kettlebell Thrusters
250 Meter Row, 8 Kettlebell Thrusters
250 Meter Row, 10 Kettlebell Thrusters
Rx - 2 x 53's/35's
*Assault Bike for 15/12 calories per round.

Body Armor

3x8 Tempo Dumbbell Push Presses
3x8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold

For quality movement here, over max effort loading.

Freddy HansenComment