A. MOBILITY CLEAN

B. WEIGHTLIFTING

      Every 2:30´

R2: 6 Power Clean + 1 Squat Clean   60%

R3: 5 Power Clean + 2 Squat Clean   65%

R4: 4 Power Clean + 3 Squat Clean   70%

R5: 3 Power Clean + 4 Squat Clean   75%

R6: 2 Power Clean + 5 Squat Clean   80%

R7: 1 Power Clean + 6 Squat Clean   85%

C. METCON

      2´ON 1´OFF x 6 Sets

Cash In: 12/8 Cal Echo Bike

   AA 9 Deadlift 6 Hang Clean 3 Clean

   BB 6 Deadlift 6 Hang Clean 6 Clean

   CC 3 Deadlift 6 Hang Clean 9 Clean

Max Burpees over the Bar

A. UPPER BODY STRENGTH

      5 Sets of

   2 Strict Pull Ups

   5″ Hang Position

   4 Strict Pull Ups

   5″ Hang Position

   6 Strict Pull Ups

   5″ Hang Position

…

   2 Strict HSPU

   5″ Hand Hold Position

   4 Strict HSPU

   5″ Hand Hold Position

   6 Strict HSPU

   5″ Hand Hold Position

…Rest As Needed

B. METCON

   7 Wall Walk

   45 Du´s

   10 Toes to Bar

   5 Wall Walk

   45 Du´s

   15 Toes to Bar

   3 Wall Walk

   45 Du´s

   20 Toes to Bar

   1 Wall Walk

   45 Du´s

   25 Toes to Bar

   3 Wall Walk

   45 Du´s

   20 Toes to Bar

   5 Wall Walk

   45 Du´s

   15 Toes to Bar

   7 Wall Walk

   45 Du´s

   10 Toes to Bar