September 27, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength: Hang Squat Clean: 5-3-1+ (75%/85%/95%)

C. Conditioning: METCON

AMRAP 14 minutes:

  • 1 x barbell complex (95/65)
  • 6 x push-ups
  • 6 x kettlebell swings (53/35)

* Barbell Complex: 6 x deadlift, 6 x bent-over row, 6 x hang power clean, 6 x front squat, 6 x push-press, 6 x back squat

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