Wednesday

Warm-up
Warm-up
EMOM x 6 MINUTES
MIN 1 – :25 High Knees / :25 Butt Kickers
MIN 2 – 10 Scap Pull-Ups + Dead Hang on Bar
MIN 3 – :25 Inch Worms / :25 Good Mornings
MIN 4 – 10 Elbow Punches + 10 Strict Press
MIN 5 – :25 High Skips / :25 Jumping Jacks
MIN 6 – 10 Kipping Swings + Active Hang on Bar

Strength
Metcon
ON A 12:00 RUNNING CLOCK…
Establish a Heavy Set of the Complex

2 Power Clean
+
2 Hang Power Clean

(Score is Weight)

Workout
Metcon
FOR TIME
800m Run

Immediately Into…

5 ROUNDS
12 Toes to Bar
6 Power Clean (135/95)|(95/65)
6 Hang Power Clean

(Score is Time)

Optional Finisher
Metcon
TABATA
8 SETS (:20 on/:10 off)
Tuck Ups

(No Measure)