312.566.7201

WARM-UP:

2 rounds

  • 5 arm circles and flings
  • 5 leg swings and sweeps
  • 10 jumping jacks

2 rounds

  • 5 strict pull-up -or- 10 ring-row
  • 5 inch worm -or- 10 push-up
  • 5 lunges L+R -or- 10 air-squat

 

STRENGTH:

Clean Pull

  • EOM 5×3 (heaviest possible)

 

Front Squat (w/ #bar only)

4 cycles

  • :20 Tempo 21×1
  • :20 time under tension in bottom position
  • :20 REST

 

MetCon:

5 Rounds For TIme

  • 50 Double Under
  • 20 KB Clean