Pull & Core-
Every 2:00, for 5 rounds-
2 Legless rope climbs
15 Sit ups
***
Metcon-
For time-
Run 200 meters
15 Strict pull ups
Run 200 Meters
15 strict pull ups
30 Box jumps
Run 200 meters
15 strict pull ups
30 Box jumps
45 T2B
***
Weightlifting Class-
Clean & jerk
- High hang + Hang + low hang + Power Clean
- 1 Clean high pull
1 Power clean
1 Clean high pull
1 Squat clean - 1 Push jerk- try to catch as low as possible
1 Split jerk - EMOM 8-
3 HPC
1 Hang squat clean
1 jerk - Accessory- 5 BTN strict presses