Strength/Skill
Every 2 minutes, for 8 minutes, complete:
Power Clean x 1.1
Immediately followed by …
Every 2 minutes, for 8 minutes, complete:
Power Clean + Clean
Immediately followed by …
Every 2 minutes, for 8 minutes, complete:
Clean x 1 rep
Build over the course of the 24:00 but focus on mechanics
Metcon
Four sets of:
Assault Bike x 25/20 calories
Burpee Box Jump-Overs x 15 reps (24/20″)
Rest 2 minutes
Accessory Work:
Three sets of:
L-Sit flutter kicks (with locked knees) x max time/reps
Rest 60 seconds
Hollow Body Sit-Ups to L-Sit on Kettlebells x 10 reps
Rest 60 seconds
Seated L-Sit Double Leg Lifts x 30 reps
Rest 2 minutes between sets