02/10/2020

Metcon (Weight)
Skill Complex:
6 x light to medium
1 Clean High Pull +
1 Hang Power Clean +
1 Front Squat +
1 Squat Clean
Squat Clean (4 x 2 @ 80%+)
All sets should be at or above 80%. Build if it feels good, but keep your reps strong and fast
Front Squat (5 x 3-5; at your heavy clean weight)
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
5 Box Jumps
20 KB Swings (70/55)
5 Box Jumps
20 Toes to Bar/AbMat Sit Ups
5 Box Jumps
20 Pull Ups/Ring Rows