Warm Up:
- 400m Run
- Dynamic Shoulder Warm Up with Bands
- Samson Stretch
SWOD:
Clean Complex (Power Clean, Hang Clean, Clean):
- 70x3
- 120x2
- 160x1
Cleans:
- 210x1
- 250x1
Power Cleans (255: 75% x1, 85% x1, 95% x max reps):
- 192x1
- 217x1
- 243x3
Pull Ups:
- Bwt x5
- 25x4
- 50x1
- 75x0
- C2B x 3,3,3,3 (My pull ups sucked today, probably from being tired from doing so many yesterday)
Metcon:
Sprints:
- 6x 200m sprints on the 2:00 mark. I did these as 100m out and back sprints.
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