Strength
Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean
Metcon
Every 5 minutes, for 15 minutes (3 sets) for times of:
30/20 Calories of Assault Bike/Rower
9 Power Cleans 185/135
(Post times for all three sets – e.g., 1:36/1:44/1:57)
Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean
Metcon
Every 5 minutes, for 15 minutes (3 sets) for times of:
30/20 Calories of Assault Bike/Rower
9 Power Cleans 185/135
(Post times for all three sets – e.g., 1:36/1:44/1:57)
