Strength/Skill
1) Sumo Deadlift: 5 x 2 for Speed @80%, every 60s then 4 x 1 @90%, every 60s.- Reset on each rep
2a) Squat Cleans: Build to a Metcon weight in 3-4 sets performing 1-2 reps per set. Rest 30s.
2b) Pull-up Scaling + Set-up: Once scaling is set up perform sets of 2-3 reps to get warm. Rest 30s.
Metcon
“Mr. Clean”
For time:
21-15-9
C2B Pull-ups
9-7-5
Squat Cleans (155, 105)
Rx+:(185, 125)
L3: (Pull-ups) (135, 95)
L2: (Band Assisted Pull-ups) (115, 75)
L1: (Ring Rows) (95, 65)
Beginner:
21-15-9
Ring Rows
Goblet Squats (53, 35)
Squat Thrusts
10:00 Cap