Wednesday, 7/5

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
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