November 6, 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: 3-3-3 (70/80/90)

C. Conditioning: METCON

For time:

  • 20 Hang Power Cleans (95/65)
  • 20 pull-ups
  • Run 400 meters
  • 15 Hang Power Cleans (95/65)
  • 15 toes-to-bars
  • Run 300 meters
  • 10 Clean and Jerks (95/65)
  • 10 knees-to-elbows
  • Run 300 meters
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