Warm Up:
20 sit-ups
10 sumo pops
20 push-ups
10 jumping pull-ups
400m run
*don't forget to stretch when you arrive! Pvc pipe, bands, etc.
Strength:
15 minutes to find max 3 position Clean complex:
low Hang clean+Hang clean+high Hang clean (full)
Metcon:
"Nasty Girls"
3 RFT
50 squats
7 muscle ups (rings/bar)
10 Hang power cleans 135/95
*Level 1 jumping/banded pullups
*level 2 sub 7 pullups & 7 dips for the 7 muscle ups
L2 115/75, L1 95/65
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