211014

Weightlifting Strength
Hang Clean
Build up to a heavy single
80-90% 5 sets 1 rep
Metcon
In teams of two
5 Rounds for time:
6 Bar muscle ups (SC Burpee pull-up)
12m Handstand walk (SC 24m Bear crawl)
24 KB swings (32/24)
Weightlifting Strength
Hang Clean
Build up to a heavy single
80-90% 5 sets 1 rep
Metcon
In teams of two
5 Rounds for time:
6 Bar muscle ups (SC Burpee pull-up)
12m Handstand walk (SC 24m Bear crawl)
24 KB swings (32/24)