*** METCON (PERFORMANCE GOAL) ***
WARM-UP
2-3 ROUNDS
:20 Single Unders*
8 Good Mornings
:20 Tall Jump Single Unders
8 Ring Rows
8 Scap Pull-Ups**
*Complete Single Single Double Unders RND 2+3*
**Complete 5-7 Kip Swings RND 2+3.
Into…
1-2 ROUNDS W/EMPTY BARBELL (Time Permitting)
5 Clean Deadlifts
5 Upright Rows
5 Hang High Pulls
5 Hang Muscle Clean + Elbow Punch (R/L)
STRENGTH
10-8-6-10-8-6*
Hang Power Clean
*Light-Moderate for 1st wave and build to Moderate in the 2nd wave.
The second wave of 10-8-6 should be heavier than the first.
WORKOUT
AMRAP x 10 MINUTES
5 Hang Power Cleans
10 Pull-Ups
30 Double Unders*
*Increase by 15 reps each round: 30-45-60-and so on…