Fusion Gym – RockFit
Warm-up
Mobility
Weightlifting
Power Clean (7x4x75%)
Hang Power Clean (7x4x75%)
Rockfit Gym sequence 1 (No Measure)
9’45” – 30″/15″ – 3 rounds – 4 mvts
– Box HSPU maintain legs straight
– Dead Hang activate core/upper back
– Bar Row or just hang keep hips aligned
– Ring dip or just hang soften shoulders
Metcon
Metcon (Time)
AMRAP 5′ Rx24/16 Sc20/12
– American swing