“Continuous effort, not strength or intelligence, is the key to unlocking your potential.”-Liane Cardes.
1.power clean 1RM in 18 min.
Performance & Sport
1.clean & jerk 1RM in 18 min.
-75m/60f cal. on bike
Sample Met-con programming for Open Gym:
1.alternating EMOM for 12 min. of:
-5 burpee box jump overs “24m “20f
-12m/8f cal. on bike
2.run 45 cal.
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