Back Squat (70%x5, 80%x5, 90%x3+)
Metcon (Time)
800m Run
10 RKBS
10 Pushups
600m Run
20 RKBS
20 Pushups
400m Run
30 RKBS
30 Pushups
200m Run
40 RKBS
40 Pushups
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#