Warm-up
Ski 2k (Weakness WU)
If you do not have a ski erg, sub this weakness warm up with your weakest movement from this list: Run 1 mile, Row 2k, 75 Bar Facing Burpees, or AAB 100/70 calories
100 cal assault bike took 8:45
2. Strength
High Catch Power Clean – 6×2
Should be caught noticeably higher than parallel. This is not muscle snatch, but intended to be a pulling accessory.
185, 205, 225 (1), 205, 215, 225, 235 (1), 235 (1)
3. Met-Con
20 min cap:
3 Rounds For Time:
10 Clean and Jerk 155/105lbs
40ft HS Walk
75 Double Unders
40ft HS Walk
Time: 20:00 with last hs walk to go. Walks were awful. Dus only broke 1x each.
4. Gymnastics Interval
100 Push Ups for time
Run 200m after any break
20,20,20,10,10,10,10
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