Cleans & FF Burner

QFE Weightlifting

Tuesday Workout 

Warmup: 2 mile run

Lift: Power Cleans 

-1 Power Clean/into 1 Clean from above knee/drop bar into 1 Power Clean from floor 

- started with 115lb

- Increased by 10lb each round
(3 reps of) 115,125,135,145,155,165,175,185,195,205,215,225

Finisher: (in firefighter gear, Mask, 3 hole adapter, helmet, boots and gloves)
-10 Core Killers
-10 Lunge walks (w/high rise pack)
-50 speed rope
-REPEAT X5 rounds

*Running clock for time

Burner video

(Got all 5 rounds done in 10:04) **103 heat index was tough
#scffit #firefighterfitness #publicsafetywellness #qfeweightlifting @erhfrog