Fruit of the Sun

29
Aug

Fruit of the Sun

SKILL – Hang Cleans/Cleans

STRENGTH – Every :90 Seconds for 6 Rounds

-Clean Pull

-Hang Clean

-Power Clean

**work at 80% of your Power Clean for all sets

METCON – 9-min EMOM

Minute 1- 5 Box Jumps + (5) Power Cleans

Minute 2- (10) KB Swings (+) (10) Jumping Goblet Squats

Minute 3 – 3 D-ball over the shoulder OR 10 Slam Balls

Rest 2-mins then,

800m Run For time – record time

L1: 165/115, 120/80, 30″/24″, Black/Blue

L2: 135/95, 120/80, 24″/20″, Blue/Red

L3: 95/65, 30/20, 20″/18″, Red/Orange

L4: Med Ball Cleans, 25/15, 18/16″, Orange/Yellow, 400m run

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