Warm-up
400m run
100ft walking lunge
ring rows/pull-ups x10
Metcon Prep:
Pull-unders
High hang power clean
Hang power clean
power clean
1-2 sets to establish metcon weight.
Flow and movement talk
3.2.1.Go!
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
*The squats are a leg killer for most and a warm-up for some.
**Pace the cleans. Singles are acceptable with quick rotations.
***Sub negatives if your volume is lacking for the pull-ups, or ring rows if the skill is absent.