• March 20th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d

    Weightlifting

    1 Clean + 1 FS+ Thruster

    Every 90 seconds for 7 rounds.

    Build to heavy for the 1st 4 sets, then keep the weight consistent for the remaining 3 sets.

    Metcon

    Metcon (Time)

    30-20-10

    Burpee Pull Up

    Kettlebell Swing @ 53/44

    Goblet Squat @ 53/44