Warm Up:
D.R.O.M.S
400 m Run
Mobility:
Ankle/Hips/Shoulders
Strength
EMOM for 10min, climbing in weight if appropriate
Hang Power Clean + Squat Clean
Metcon:
“Nasty Girl”
3 Rounds
50 Squats
7 Muscle Ups (2:1 pull ups and dips)
10 Hang Power Cleans
Elite Competition Class
1. Strength
Back Squat 10-8-6-4-2
2. Conditioning
AMRAP 7:
5 Muscle ups
25 Wall Balls
50 Double Unders
