Wednesday June 20th

A.  Every 2 minutes, for 20 minutes (10 sets):

Hang Clean + Clean

Build over the course of the 10 sets to today’s heavy complex.

B.  Every 90 seconds, for 15 minutes (5 sets of each):

Station 1 – 5 Hang Squat Cleans

Station 2 – 18/12 Calories of Assault Bike or Rowing

Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

HERD FIT

4RFT

100m Sprint

15 Med-ball SitUps

100m Sprint

10 HR Push-Ups