AUGUST 28, 2017

[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]STRENGTH:

Every 1 minute for 3 minutes (3 sets):

3 High Hang Clean @ 60% (Focus on keeping torso as upright as possible and pause in the high hang for 1 sec before completing the Clean)

Then:

Every 1 minute for 3 minutes (3 Sets)

2 Hang Clean @ 70% (Pause at mid thigh for 1 second before completing the Clean)

Then:

Every 1 minute for 3 minutes (3 Sets)

1 Clean Grip Deadlift @80% (Pause at each position for one second: Mid shin, knee, mid thigh)

Then:

Every 1 minute for 3 minutes (3 sets)

3 Clean Pulls @ 100%

Then:

3 Position Cleans
Every 2 minutes for 10 minutes (5 Sets)

1 rep starting at 70% and increasing over the course of the five sets to find todays heavy.

 

METCON:

Complete as many rounds and reps as possible in 8 minutes of:
4 Ground to Overhead (185/125 lbs)
8 Chest-to-Bar Pull-Ups[/fusion_text][/fullwidth]