tuesday

Strength

​Hang Clean
Hang Squat Clean:
- Establish a 3 RM for the day
Clean Grip Deadlift
3x3 @ 90% 1RM Clean

Metcon

"Pebbles Flintstone"
Freedom (RX'd)
42-30-18
Deadlift (155/105)
Box jump Overs (24/20)

Independence
42-30-18
Deadlift (135/95)
Box jump Overs (20/16)

Liberty
30-20-10
Kettlebell Sumo Deadlift (light)
Box Step ups (20/16)

Target time: 10-12 minutes
Time cap: 14 minutes