10k Row (Time)
Max Effort 10k Row
Metcon (Weight)
Extra Work
Clean
Build to a Heavy Complex of:
x1 Power Clean + High Hang Squat clean + Low hang clean (Below Knee w/2 Sec hold)
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#