Warm-up

Coaches Choice

Weightlifting

Clean (1 Full Clean + 1 Hang Clean + 1 Jerk)

12 Minutes to Find a max for the Complex

Make sure to set up and lock your shoulders in.  Stay strong through the movement and focus on your pull.

Metcon

Metcon (Time)

In Teams of 2

"Daniel"

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

 

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