01/02/2019

2
Jan

01/02/2019

Rubicon Functional Fitness – Functional Fitness

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Warm-up

3 Steady Rounds:

24/20 Calorie Row

15 Banded Good Mornings

10 DB Push Press

Strength

Hang Clean Complex (4 x 2 + 1)

2 Hang Squat Clean + 1 Front Squat
4 sets of the hang clean complex at the same weight. 1 clean complex is 2 hang squat cleans plus a front squat. Take 3-4 sets to build up to your working weight.

WOD

Metcon (Time)

2 Rounds For Time:

20 Clean and Jerks (135/95)

10 Bar Muscle Ups
Intermediate: (95/65), Jumping Bar Muscle Ups

Beginners: (75/45), Jumping Chest to Bar Pullups