Aqua
Accessory
Power Clean (Build to a heavy 2-rep power clean)
Before the workout, build up to a heavy 2-rep power clean.
Workout
Aqua (Time)
– RX –
For Time:
400m Run
21 Cleans (135/95#)
400m Run
15 Cleans
400m Run
9 Cleans
400m Run
For Time:
400m Run
21 Cleans (135/95#)
400m Run
15 Cleans
400m Run
9 Cleans
400m Run
– Use a squat or power clean.
– LEVEL 2 –
For Time:
300m Run
21 Cleans (95/65#)
300m Run
15 Cleans
300m Run
9 Cleans
300m Run
– LEVEL 1 –
For Time:
400m Run
21 DB Cleans (25/15#)
200m Run
15 Cleans
200m Run
9 Cleans
200m Run
Stretching
Metcon
3 Sets:
:30 Lacrosse Ball Roll / Foot
:30 Press-ups
:30 Lacrosse Ball Roll / Foot
:30 Press-ups