Week 3 Day 3
Strength
Front Squat (4×2 @ 85-90%)
20 minutes to complete both Front Squats and Clean Grip Deadlift
Clean Grip Deadlift (4×2 @ 90%)
Metcon
Metcon (Time)
For Time:
800 m Row
20 Alt Db Hang Clean and Jerk (50/35)
20 Toes To Bar (Kipping Hanging Leg Raise)
600 m Row
15 Alt Db Hang Clean and Jerk
15 Toes to Bar
400 m R0w
10 Alt DB Hang Clean and Jerk
10 Toes to Bar
200 m Row
5 Alt DB Hang Clean and Jerk
5 Toes to Bar
Cap 20 Minutes