tuesday

Warm-up

​400m Run

Into…

2 ROUNDS
5 Clean Deadlift
10 Elbow Punches
5 Strict Press
10 Scap Pull-Ups

Into…

2 ROUNDS
5 High Hang Muscle Clean
5 Hang Muscle Clean
5 Push Press
10 Small Kip Swings

Metcon

​FOR TIME*
21-18-15-12
Hang Clean and Jerks (115/75)|(75/55)
Pull-Ups

*100m Run After Each Full Set.

(Score is Time)

Finisher

​3 SETS
Max Chin-Ups*
Into...
Max Bar Dead Hang

-Rest 2:00 b/t Sets-

*End set without coming off the bar and work immediately into the Max Bar Hang

(No Measure)