09
08 '18
METCON
For time:
1mile run (Pyro mile)
30 box jumps 24/20
2 rope climbs
30 burpee chest to bar pull ups
2 rope climbs
30 hand release push ups
2 rope climbs
Rx+ Strict handstand push ups instead of hand release push ups
**Weight vest on** 20lbs for men, 14lbs for women
Weightlifting W2D2
5 sets
3 position clean (high hang, hang, ground)
Note: Build to max
Clean pulls @110% of 1RM
3-3-3-3
Note: No drops, touch and go only, even for the last rep
Back squat
3-3-3-3-3
Note: 5sec pause at the bottom
