November 28, 2022
WORKOUT

WEIGHTLIFTING
In a 12 minute work window, Work
up to a 1 rep max power clean
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90 %
1 @ 95%
1 @ 97%
1 @ 100%+

METCON
3 rounds
15 Thrusters @ 155/105 lbs
25′ FR lunges @ 155/105 lbs
50′ HS walk (25’/25′) or 3 Wall Walks
TC: 15min