ARFC 9.30.19
Alamo Ranch Fit Club – Functional Fitness
Warm-up
2 Steady Rounds
1 min Bike
20 Alt Jumping Lunges
20 Banded Good Morning
Clean Complex
Misfit Clean Complex 2.0 (Weight)
Find 1RM
Power Clean
Hang Power Clean
Squat Clean
Hang Squat Clean
Split Jerk
Metcon
MFT #1808 (Time)
FOR TIME:
30 Hang Power Cleans
50 Wallballs 20/14lbs
Run 400m
50 Wallballs
30 Hang Power Cleans
14 Minute Cap
Hang Power Clean – 50% of your 1 RM