Metcon (Time)
“Swan Lake”
30 Cal Row
25 HSPU
30 Cal Row
25 Toes to Bar
30 Cal Row
25 Clean and Jerks
30 Cal Row
25 Toes to Bar
30 Cal Row
25 HSPU
30 Cal 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#