TUESDAY

STRENGTH:

EMOM X 9

hang squat clean + squat clean + jerk

Progression in weight. Start light and focus on form and range of motion. Do not go heavy if your technique is off.

METCON:

OPEN & PERFORMANCE
“Undertow”
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

FITNESS
“Undertow”
5 Rounds:
200 Meter Run
60 Single Unders
9 Hang Squat Cleans (95/65)

*** sub out for 200 meter run is 200 meter row

Midline
For Quality: 
21-18-15-12-9
Weighted Abmat Sit-Ups (25/15)

Leg lifts