Saturday, December 21 2019

Build Up 1RM Hang Bear Complex (1rep of the following in order) E3MOM x 5 Sets
1 Hang Power Clean to

1 Front Squat to
1 Shoulder to Overhead to
1 Back Squat to
1 Back Rack Shoulder to Overhead

*No squat cleans or thrusters*

For Time:
800m Run
8 Hang Power Cleans

8 Front Squats
8 Shoulder to Overhead

8 Back Squats

8 Back Rack Shoulder to Overhead

Rest 2min

400m Run
4 Hang Power Cleans

4 Front Squats
4 Shoulder to Overhead

4 Back Squats

4 Back Rack Shoulder to Overhead

Rest 1min

200m Run
2 Hang Power Cleans

2 Front Squats
2 Shoulder to Overhead

2 Back Squats

2 Back Rack Shoulder to Overhead

Barbell Load=155/105 RX+185/125 MRX 115/75

CFHSV Running & Endurance WOD:

1 mile run for time

rest 4 minutes

4 x 400m at 1 mile pace, :30 rest between efforts

rest 3 minutes

4 x 400m at 1 mile pace, :30 rest between efforts