4/27 – Unrated Fitness

Unrated – U60

Warm-up

3:00 machine

Then 2 rds

10 wide mountain climbers

10 jumping air squats

20 scorpions

Then

8 deadlifts

6 hang power clean

4 hip squat cleans

2 full cleans with 3 sec pause in bottom

Strength

Clean (Clean complex 8-6-4 touch and go)

Set 1:

1 power clean + 1 clean x 4 reps

Set 2:

(1+1) x 3 reps

Set 3:

(1+1) x 2 reps

Each set much be touch and go. Build on feel. Behind around 60-65%

Metcon

Metcon (3 Rounds for reps)

5:00 amrap:

10/7 cal bike

3,6,9 etc… toes to bar

Rest 1:30

5:00 amrap:

10/7 cal row

3,6,9 etc… burpees over bar

Rest 1:30

5:00 amrap:

10/7 cal bike

3,6,9 etc… devils press