X-fit: 06/12/18 - Clean Complex / #12daysofunit - Day 3


Warm Up : 3 Rounds 

(High lighted = novice)

Hanging Pulls x 10 

Hanging Muscle Clean x 10 

Front  Squats x 5

Hanging Power Clean x 5    

Tall Squat Clean x 5 

A.Clean Complex 5 x (3+2+1)

Clean Deadlift + Power Clean + Squat Clean 


B) 3 Rounds 

15 x STOH @ 45/25kg 

15 x KB Swings 24/16kg 

Rest as needed


#12daysofunit - Day 3

Rowing Golf 

9 x 60sec work w/ 60sec rest 

Eagle - 335 / 295 

Birdie - 320 / 280

Par - 300 / 265

Bogey - 280 / 250 

Double Bogey 260 / 235