Thursday, December 18 20205

Strength: Every 2 minutes, for 12 minutes (6 sets of):

3 Position Clean @ 65-75% of 1RM

*Mid Hang, Low Hang, Floor

*Can be performed as one unbroken complex, or you can reset prior to the rep from the floor.

Metcon: Every minute, on the minute, for 16 minutes (8 sets of):

Station 1: 30 Second Echo/Assault Bike for Max Calories

Station 2: 30 Second Row for Max Calories

*Goal = Maximal SUSTAINABLE calories each set.