ARFC 4.9.19

Announcements

This week Yoga: Tues and Thur at 7:30pm. $10 per person

Alamo Ranch Fit Club – Functional Fitness

Warm-up

2 Rounds

5 Burpees

5 Inch Worms

25 Mountain Climbers

15 Hollow Rocks

Oly

5 EMOM

1 High Hang Clean @ 50-65% of 1-RM Power Clean

Rest 60 seconds, then

Every 90 seconds, for 6 minutes (4 sets)

1 Hang Clean @ 65-80% of 1-RM Clean

Rest 60 seconds, then

Every 2 minutes for 6 minutes (3 sets)

1 Power Clean @ 80+% of 1-RM Clean

Metcon

Marvin the Martian (Time)

3 Rounds for Time

10 Thrusters (155/105)

10 Muscle Ups (ring or bar)

400 M Run

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