12/15/2016

14
Dec

12/15/2016

Start with a complex for strength today, build up to the heaviest that you can handle with good form, your focus today should be on pulling under the bar fast and exploding out of the hole.
The met-con is a short one with a high skill movement (muscle -up) Scale today to jumping muscle ups, c2b pull-ups or pull-ups and push-ups 1:1. For the RX you must go unbroken on all 6 sets of 12 wall balls – hold on, you can always do 12.

Strength

Take 20 minutes to hit a heavy complex (complex 32) of 2 hang squat cleans + 1 Squat clean

Conditioning

30 Burpee Buy in, then:
6 Rounds for Time
6 Muscle Ups
12 Unbroken Wall Balls