Strength – Power Clean Complex (1×3)
3 Position Power Clean (Ground, Below the Knee, Hang)
(1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean) x 3
– Complex is completed unbroken!
– Workout up to heavy set
Workout – Metcon (Time)
JOHN SMOLTZ
For Time:
5 Rope Climbs
100ft Double Kettlebell Front Rack Walking Lunge (2×53/2×35)
30/24 Calorie Row
100ft Double Kettlebell Front Rack Walking Lunge (2×53/2×35)
5 Rope Climbs
TARGET SCORE
Target time: 8-10 minutes
Time cap: 12 minutes
Scaling Option
5 Zombie Rope Climbs
100ft Walking Lunge
20/15 Calorie Row
100ft Walking Lunge
5 Zombie Rope Climbs
Accessory – Warm-up (No Measure)
Weighted Glute Bridges
5×20
* If time permits or on your own