Thursday 06.25.20

Class Times:

11:30am
4:00, 5:00 & 6:00PM

Strength

Pausing 3-Position Squat Clean
Every 2:00 for 10 mins:
1 High Hang Squat Clean (in the pocket)
1 Hang Squat Clean (knee-level)
1 Low-Hang Squat Clean (shin, but not floor)
*For each rep, pause for a full 2 seconds in the catch position(bottom of squat) before standing

Skill work – Muscle-ups

Every 1:30 for 7:30(5 sets):
5 Kipping Hips to Bar(or rings)
*If you are still new to kipping pullups or pullups in general, this is good time to practice the kip.

Metcon

15-10-5-10-15
Row Calories
Power Cleans 135/95#
Box Jumps 30/24in