Monday

Trafford Fit #TeamTFit – TFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 SA KB Deadlift

4/4 SA Russian KBS

3 Burpees

TEACHING DRILLS (10 Mins)

6 Clean Deadlifts

6 Back Rack Good Mornings

6 High Hang High Pulls

6 High Hang Power Clean

5 Hinge w/ Pause + Stand & Shrug

5 Pausing Hang Power Clean

1 SET OF COMPLEX

Strength

Metcon (Weight)

6 SETS (12 Mins)

2 Pausing Hang Power Clean*

+

1 Hang Power Clean

*Athletes will pause :02 above the knee before completing the movement.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS (13 Mins)

1:15 – Hang Power Clean (75/55)|(55/45)

1:15 – Bar Facing Burpees

-Rest 1:00 b/t Each Set-

(Score is Reps)