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 #workoutoftheday