STRENGTH:
Dynamic Effort KettleBell, 12:00
- Odd – :20 KB Power Swings
- Even – 10 Reciprocating KB Push Press
Hang Clean
- 3 sets x 5 reps @ < 70%
Good Morning
- 50 banded reps (attempt to complete in one set)
MetCon:
For Time – Cap12
- 50 DU
- 20 Pull-Ups
- 10 Burpees
- 40 DU
- 15 Pull-Ups
- 10 Burpees
- 30 DU
- 10 Pull-Ups
- 10 Burpees
- 20 DU
- 5 Pull-Ups
- 10 Burpees