Strength:
3 Clean Deadlift
2 Hang Power Clean
1 Push Jerk
*Build to a moderate to heavy weight for this complex*
Metcon
10 Rounds (14 min cap)
5 Toes to bars or 10 Knee raise
5 Pull ups or 10 Ring rows or 10 Banded Pull ups
50 Double Unders or Singles
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Dead bugs 10/side Fire Hydrants 10 Seal to downdog 10 IYTS 30 sec wall sit...
Warm-up: 2nd Floor Run 1RD 10 Passthrus 10 Kang squats 10 Dislocate 10./side tspine stretch 10 Scap pushups 20 Alternating Bodyweight...
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Dead bugs 10/side Firehydrants 10 Seal to downdog 10 jeffersons curl...
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