Strength
1) Clean Grip Deadlift: Work up to 80-85% for a touch n go set of 3. Rest 2:00
*Beginner: 5 x 5, only adding weight if form permits.
2) 1-Arm KB Row: 3 x 8 ea. Rest 60s.
3) Metcon Warm-up: 3 Rounds of 5 Power Clean/10 Walking Lunges BW. Rest 90s. These are done at 90% effort.
*One round two add light KBs and round 3 add the KBs you plan on using in the metcon.
Metcon
“Short + Sweet”
3 RFT:
10 Power Cleans (135, 95)
20 Double KB Walking OH Lunges (53s, 35s)
L3: (115, 75) (35s, 25s)
L2: (95, 65) (Weighted walking lunges)
L1: (65, 35) (BW Lunges)
Beginner:
Clean Grip Deadlifts in place of Power Cleans (135, 95)
11:00 Cap