312.566.7201

STRENGTH:

ME Clean

  • 15:00 to build to 1RM
  • limit to 3 attempts > 90% PB

Front Squat

  • 3 sets, 12-9-7
  • EOM @ 60% of Clean

 

MetCon:

Athletes will paired up and split into 2 heats.

Athletes at rest will hold a plank for the duration of their pairing athletes double under sets.

For Time – CAP10

  • 50 Double Under (sub: x2 singles)
  • 10 Pull-up (sub: x2 ring rows)
  • 40 Double Under
  • 10 Pull-up
  • 30 Double Under
  • 10 Pull-up
  • 20 Double Under
  • 10 Pull-up
  • 10 Double Under
  • 10 Pull-up
  • 50 Double Under