FCF #564

  • Warm-Up
  • 2 Rounds 
  • KB Flow
  • 750/650m Row
  • Hook Grip BB Up Downs
  • 10 BB Kang Squats

  • Strength
  • Every 90 seconds for 9 mins (7 sets)
  • 1 Power Clean + 1 Squat Clean + 2 Front Squats
  • Building – Keep Barbell in Hands for entirety of complex

  • Metcon
  • 3 min AMRAP
  • 30/25 Cal Row
  • ME Clean and Jerks 135/95

  • 2 Min Rest

  • 3 min AMRAP
  • 25/20 Cal Bike
  • ME Clean and Jerks 135/95

  • 2 Min Rest

  • 1 min AMRAP 
  • ME Clean and Jerks 135/95