WARM UP For time:
1 Burgener Clean Warm Up
-- then --
3 rounds of:
5 Hang Clean High Pulls, pick load
5 Push Press, pick load
30 Single Unders STRENGTH Power Clean 3-3-2-2-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
METCON For time:
25 Bench Press, 60/40kg
-- then --
3 rounds of:
10 Chest-to-bar Pull-ups
15 Burpees
20 Wall Balls, 20/14 lbs
-- then --
25 Bench Press, 60/40kg
Warm Down Tabata Russian Twist
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
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