12 knuckle drags
10 straight leg sit ups
8 push up to side plank (4/side)
1. 30s Arms only
2. 30s Arms AND Body (hips/shoulders forward)
3. 30s ARMS + Body + 1/2 leg or "1/2 slide"
4. 30s ARMS + Body + "Full Slide"
2 rounds of
30s Moderately Tough pace + 30s recovery
1:00 Moderately Tough pace + 2:00 rest/recovery/walk
walk/recovery for 3-4:00
Goal: MAX EFFORT for 6 minutes. Don’t worry how this will affect your Metcon after, this is the focus today!
5 No dip Hang Muscle Clean
5 Front Squats
3 Below Knee Hang Squat clean
3 (from mid shin) Squat cleans
build to workout weight in 2-3 quick sets of 1-3 reps each
1 Squat Clean (heavy)
5 strict Pull Ups
OPEN (RX+): 80% of squat clean 1RM / strict CTB Pull Ups
GOAL: Move w/ PURPOSE and keep movement Quality HIGH. Slow down to make sure you are hitting points of performance and full Range of Motion. If you do not complete all the work under the time cap, that is ok, this is about moving with intent for the work time.
1 Power Clean (95/65)
1 Front Squat (95/65)
5 Strict Banded Pull Ups
(start these about 30-60s after workout is over)
5:00/800m Row or run slow as needed just no walking/stopping