a) WARM UP:
Row 3 min 2x between posts:
Finish with:
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b) STRENGTH/SKILL:
Take 7 min to build to a heavy power clean. Once 7:00 has passed, work for another 7:00 on a heavy squat clean for the day. |
c) METCON:
5 rounds for total time: 3 min AMRAPs of:
** rest 1 minute between round This should be a sprint. |
d) ACCESSORY WORK:
Accumulate 20-30 strict pull ups. Break up as needed. |
e) RECOMMENDED MOBILITY:
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