Skill/Strength:
Every 2 min for 8 Rounds
1 Clean High Pull+1 Power Clean, unbroken, rest :20, Repeat
-2 Rounds at 83%, 2 at 86%, 2 at 89%, 2 at 89%+
Metcon:
10 Shuttle Runs (25ft down and back=1)
20 Pullups
-Rest 2 min-
10 Shuttle Runs
15 Chest to Bar Pullups
-Rest 2 min-
10 Shuttle Runs
10 Bar Muscle Ups
-12 min cap
-If you don’t feel like the 2 min rest is necessary, you’re doing it wrong.
Mandatory Mobility:
3 min calf smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
3 rounds for max reps
max rep Echo Bike Calories, 6 mins
max rep Row Calories, 3 mins
max rep Ski Erg Calories, 3 mins
Rest 1 min
