Strength/Skill
Every 90 sec x 4 sets , complete:
1 Clean Pull + 2 Power Cleans
Immediately followed by …
Every 90 sec x 4 sets , complete:
Clean Pull + Hang Clean
Immediately followed by …
Every 90 sec x 3 sets , complete:
Hang Clean
focus on mechanics!
Every 90 seconds, for 12 minutes (8 sets):
Box Squat x 3 reps @ 70% of last week’s 1-RM Box Squat
Metcon
Three sets of:
Row 500 Meters
Toes-to-Bar x 20 reps
Rest 3 minutes
Accessory Work
run 400m cool down