Wednesday, November 28th 2018

Matt

Strength
Clean Complex (Without Dropping the Bar each Round)
1 Round =
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

 On the 0:00 – 3 Rounds – Clean Complex @ 45%
On the 4:00 – 3 Rounds – Clean Complex @ 50%
On the 8:00 – 3 Rounds – Clean Complex @ 55%
On the 12:00 – 3 Rounds – Clean Complex @ 60%

This is based off your 1RM Squat Clean.
or
Keep it light and work on good mechanics/movement

Metcon
5 Rounds for Time
200m Run (before each set of Thursters)
2-4-6-8-10
Double Kettlebell Thrusters

 Rx: 53/35
Fit: 35/25
Dyn: 25/20

Box Brief

BTB Holiday Century Party

Friday, December 14th
Ponce Gym
6:30 pm

Click Here for more details

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