Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Pendlay Row (10×1/90%)

E30s

Transition: (3m)

Metcon

Metcon (4 Rounds for reps)

Circuit: 2m/2m | 4rds

Complex:

1 Hang Power Clean

1 Hang Squat Clean

1 Hang Squat Clean Thruster
M0-2: 75/55#

M4-6: 95/65#

M8-10: 115/75#

M12-14: 135/95#

WT: Start 40% of HPC 1RM and climb accordingly