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Components

Metcon

Settings

Workout

Friday

Warm-up

4 rounds or 10min
15cal AAB
10 wall balls
10 wall ball thrusters

Strength

4 rounds
6-8 BB strict press
8 DB bent over rows

Metcon

Metcon (Time)

For Time:
21 Power Cleans (95/65)
40/30 Calorie Echo Bike
21 Power Cleans (95/65)

[Kilos = 43/29]

[On the 8:00]
For Time:
15 Power Cleans (115/85)
40/30 Calorie Echo Bike
15 Power Cleans (115/85)

[Kilos = 52/38]

[On the 16:00]
For Time:
9 Power Cleans (135/95)
40/30 Calorie Echo Bike
9 Power Cleans (135/95)

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