The Factory Strength and Conditioning – Strength & Conditioning
Metcon (Time)
800m row
50 hang power cleans @ 50/35
800m ski
600m row
30 hang power cleans @ 70/47
600m ski
400m row
10 hang power cleans @ 84/57
Barbell front rack step ups (3×6/6)
-Use 20″ box, 6 left leg/ 6 right leg
Keep the weight light or use empty bar till you get used to the movement.
-If you did these last week and feel confident, go up in weight
