METCON
WARM-UP
3 ROUNDS
100m Run (increasing pace)
8 BB Upright Rows
20 Alt. BB Elbow Punches
12 Alt. Piked Shoulder Taps*
5 Inchworm + Push-up
*Round 2 & 3 Switch to 2 Wall Walks.
8:00 Cap on Warm-Up.
STRENGTH
EMOM x 12 MINUTES*
1 High Hang Power Clean+ 1 Hang Power Clean
*Start Light and build to Moderate.
WORKOUT
EMOM x 16 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – AMRAP of the following*
7 Hang Power Cleans (115/75)|(75/55)
7 Handstand Push-Ups
*Pick up where you left off.