09.28.22
Performance
Clean Pull + Squat Clean + Hang Squat Clean (1 Complex every 1:30 x 5 Sets)
Coach’s Notes: Build to a heavy complex.
Fitness
Russian KBS (10 Reps every 1:30 x 5 Sets)
Coach’s Notes: Use a challenging weight for all 5 sets.
Performance
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Power Clean (155/105)
Handstand Push-ups
Fitness
Metcon (Time)
For Time:
20-18-16-14-12-10-8-6-4-2
KB Sumo Deadlift High Pull (53/35)
Hand Release Push-ups