4-27-17
METCON:
4-27-17

Skill Based Warm-Up:
EMOM 10, alternating:

  • a) 3-5 Pullups or Ring Row + 5-10 Pushups + 10-15 Squats
  • b) 4 Clean High Liftoffs + 3 Clean High Pulls + 2 Power Cleans

Strength:

  • Clean Pull + Power Clean + Clean, Build to Max

TIMECAP: 20:00

Met-Con:

3 Rounds For Time:

  • 5/3 Strict Pull-ups
  • 10/7 Strict Handstand Pushups
  • 16 One Legged Squats, alternating

TIMECAP: 16:00

Extra Work:

  • Back Squat 4x5

Notes
Use 90% of heaviest set from Day 1 of this week. If athlete was not present for that workout, have them perform that instead.

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