ARFC 11.4.19

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Strength

1) Clean High Pull

4×3 Ascending

2) Power Clean

2×3 @ 75%

1×3 @ 80%

1×2 @ 85%

1×2 @ 90%

*If you do not have a 1 rep max Power Clean, use this time to find it.

Power Clean

Metcon

101419 (Time)

15 min AMRAP

5 Pull-ups

10 DB Hang C&J (35/20)

15 DB Weighted Sit-ups

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