Skill/Strength:
Every 2 min for 5 Rounds
3 Position Squat Clean (HH,H,F)
-Set 1@73%, 2-3@78%, 4-5@78%+
Metcon:
2 Rounds
12 Pullups
12 GHD Situps
3 Deadlifts 315/225lbs
Rest 2 min
2 Rounds
8 Chest to Bar Pullups
12 GHD Situps
3 Deadlifts 315/225lbs
Rest 2 min
2 Rounds
6 Bar Muscle Ups
12 GHD Situps
3 Deadlifts 315/225lbs
-16 min cap
-Scale DL weight to 75%
Accessory Work:
7x150m Row Sprints
-Rest 1 min between rows
-This should be face melting pace each time, faster than your PR 500m pace
Mobility:
3 min hamstring smash per side
3 min lat smash per side
