– Metcon: Today’s metcon is meant to challenge your grip, barbell, and pull-up cycling ability – the 200 meter run between rounds is meant to provide built-in recovery so do not push these run intervals. All sets of Hang Power Cleans and Pull-ups should be capable of being done in 1-2 sets.
– Strength: Today’s work should challenge the upper-body for all sets, but be executed as strict as possible. This work is purposefully done after the metcon as assistance work for the upper-body today.
Hang Power Cleans (135, 95)
*250 Meter Run after each set
Banded Facepull-aparts: 5 Minutes of Max Reps. Rest as little as possible.
*Every time you stop complete 10-second hollow hold