August 29, 2016

A. Warm Up

​7 Minutes of Line Drills then Clean Review. 

B. Metcon (Weight)

Every 2 Minutes for 10 (5 Sets) 
Pause Clean (2 seconds at knees)
Squat Clean 

Go heavy, build in weight across sets. 

.C. Front Squat (2-2-2@80-85%)

D. Metcon (AMRAP - Reps)

EMOM x 10
RX+
Odd: 3 Hang Squat Cleans @135/95
Even: 1-2 Muscle Ups 

RX
Odd: 3-5 Hang Squat Cleans @ 115/75
Even: (M) 6-8 Strict Pulls (W) 3-5 Strict Pulls 

Scaled
Odd: 5 Hang Squat Cleans @ 75/55
Even: 2-3 Negative Pull-ups or 8 Inverted Rows
 
 Count Total Pull-ups or muscle ups 

E. Metcon (4 rounds for distance)

Every 2 minutes for 8: 
Row 15 Seconds all out for max meters 

*Set rower intervals to ensure accurate count.