Workout – November 30th

by | Nov 29, 2014 | workout

Have any questions about any of the exercises below? No worries, Check out full demonstration here

Individual

Warm up

Strength- 6 sets of 2 hang cleans, complete 2 cleans without dropping the bar

rest 4 min

Stamina – complete as fast as possible

30 wallballs 20#/12#, if no medicine ball, complete 30 thrusters with 25# plate

30 clean and presses 135#/115#

30 wallballs

4 Man Crew

Warm up

Strength – assembly line sets – 6×2 hang cleans (when one finishes, hand bar to next FF and go to back of line) do not drop bar the whole time

Rest 4 min

Stamina – 2 FF’s race at a time then switch

30 wallballs 20#/12#, if no medicine ball, complete 30 thrusters with 25# plate

30 clean and presses 135#/115#

30 wallballs

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