30min bike ride
Strength:
7X2 Hi-Hang Cleans (knee extension only) – heaviest possible, rest 60 sec.
155#
Metcon:
4 rounds for total reps of:
In 90 seconds Row 250m (subbed 25 SDLHPs)
then with the remaining time perform AMRAP of OHS @ 115#.
*Rest 90 seconds after each round (including the final round).
400m Run for time (absolutely all out effort).
Score:
OHS: 4/5/5/5
Run: 1:14
7X2 Hi-Hang Cleans (knee extension only) – heaviest possible, rest 60 sec.
155#
Metcon:
4 rounds for total reps of:
In 90 seconds Row 250m (subbed 25 SDLHPs)
then with the remaining time perform AMRAP of OHS @ 115#.
*Rest 90 seconds after each round (including the final round).
400m Run for time (absolutely all out effort).
Score:
OHS: 4/5/5/5
Run: 1:14
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