Strength and Conditioning Mickleton

Strength
Front Squat Every 2 Minute x 7 Sets Minute 0 - 50% x 5 Minute 2 - 60% x 5 Minute 4 - 70% x 5 Minutes 6/8/10/12- 75% x 5
Metcon (Time)
For Time: 10 UB Hang Squat Cleans, 135/95 600m Row @ Max Effort Rest 5 Minutes
Metcon (Time)
For Time: 10 UB Hang Squat Cleans, 135/95# 60 Calorie Assault Bike
Extra Work
3 Sets: 20 Band Pull Throughs Rest 60 Seconds 20 Plank Walk Outs Rest 60 Seconds
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