Thursday, December 12, 2013

Clean Fitness Workout #228


Day 43/56

CONDITIONING:
With a continuously running clock for 7 minutes:

2 Deadlifts

Start at 55% of your Deadlift 1RM, and add no less than 10 pounds, no more than 20 pounds per set. Keep the clock going and lift when you're ready.

Post starting and final load.

Then;
20 Calorie Row

INTENSITY:
21-15-9 Reps for Time of:
Clean (95/65)
Ring Push-Ups

RESET:
2 Rounds:
4 Wall Walk-Ups
6 Barbell Roll-Outs
8 KB Goblet Squats (3s hold at the bottom)