Amanda
May On-Ramp Program! STARTS TONIGHT!
WORKOUT OF THE DAY
Fitness
1. Mid Hang Power Clean: Work to a 3rm
2. 3 rounds for time of:
35 KB Front Squats 24/16kg
7 Muscle-ups
10 Hang Power Cleans 160/110#
Performance
1. Mid Hang Power Clean: Work to a 3rm
2. Deadlift: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed
3A. 3X10 Bent Row – heaviest possible, rest 60 sec.
3B. 3X15 Hip Extensions – weighted if possible, rest 60 sec.
4. Metcon
3 rounds for time of:
30 Russian KBS 32/24kg
7 Muscle-Ups
10 Hang Power Cleans 185/120#