Metcon (No Measure)
Iso Reverse Fly x10
Sword Drill x15
Sot Press x10
2 Rounds
Hang Snatch (Perform 1 Set Every 2 minutes)
S1 @ 60% x2
S2 @ 65% x2
S3 @ 70% x2
S4 @ 75% x2
S5-6@ 80% x2
1000m Row (Time)
Max Effort 1000m Row
Warm-up
0-5:00
Briefing
5:00-15:00
Wrist Mobility
Elbow Rotations
Power Clean Technique
Power Clean (3-3-3-3)
*Same weight
*Low catch but remain in the power with a 3 second pause.
*Focus on quality over weight
*Move as a complex-Touch and go
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#