WOD
Warm-up
Power Clean (Weight)
<p>4 sets x 3 reps Pause at the knee each rep</p>
Met Con (Time)
For time:
50 knees to chest/knees to elbows
400m run
20 Burpee pull ups
400m run
50 butterfly sit-ups
50 knees to chest/knees to elbows
400m run
20 Burpee pull ups
400m run
50 butterfly sit-ups
ADV Option:
50 toes to bar
400m run
20 bar muscle ups
400m run
50 pull ups
Accessory Work
3 sets of
3 Clean pulls @ 100-105%
Max reps neutral grip DB/KB floor press @ 15/22.5kg
3 Clean pulls @ 100-105%
Max reps neutral grip DB/KB floor press @ 15/22.5kg
90sec on machine of choice OR shuttle runs
5 Inchworms
10 Russian Kettlebell Swings