September 19, 2016

A. Warm Up

2-3 Minutes of movement
2-3 minutes of hip and front rack mobility 
then, 3 rounds: 
5 Squat cleans at light weight 
2-6 Pull-ups 
Row 8 pulls as hard as possible 

B. Metcon (Weight)

Every 2 Minutes for 10: 
Clean Pull + Squat Clean x 2 
Rest 15s between each complex 

C. Paused Front Squat (1.1 X 3)
Pause 2 seconds in the bottom. Rest 15s between singles. Start a new set every 2-3 minutes.

D. Metcon (Weight)

Every 2 Minutes for 12:
RX+
2-3 Muscle ups 
5 Squat Clean Thrusters @ 135/95 (Singles) 

RX
5/3 Chest to bar 
5 Squat clean thrusters @ 115/75

Scaled
8 Pullups or ring rows 
5 Squat clean thrusters at a lighter load

E. Metcon (4 Rounds for Reps)

4 sets: 
15s Row For peak wattage
rest as needed between