Strength
10 minute EMOM
1 Hang Clean
1 Hang Squat Clean
Metcon
5 min AMRAP
10 wall ball
10 push ups
2 minute rest
5 min AMRAP
15 Air squats
5 HSPU
6/8/2016
10 minute EMOM
1 Hang Clean
1 Hang Squat Clean
Metcon
5 min AMRAP
10 wall ball
10 push ups
2 minute rest
5 min AMRAP
15 Air squats
5 HSPU
6/8/2016
Strength
6 x 3 Clean grip deadlift (with a pause below the knee and then pull to full hip extension)
*no mixed grip or hook grip
Metcon
20 minute AMRAP
10 Muscle Ups (scale 1 30 box dips)
20 Deadlifts 155/115
30 Box Jump Overs
400m run
100 Double Unders
6 x 3 Clean grip deadlift (with a pause below the knee and then pull to full hip extension)
*no mixed grip or hook grip
Metcon
20 minute AMRAP
10 Muscle Ups (scale 1 30 box dips)
20 Deadlifts 155/115
30 Box Jump Overs
400m run
100 Double Unders
