STRENGTH:
- 3 sets of 5 reps of Cleans @ 65%, 75% and 85%
Met-Con WOD:
4 rounds of the following:
- 20 Wall Balls
- 15 KB Swings
- 10 Clean and Jerks *
- 5 Burpees
* for the Clean and Jerks, suggested weights could be:
Guys: 95, 115, 125, 135 (scale accordingly)
Girls: 55, 65, 75, 85 (scale accordingly)
FINISHER:
- 10 Handstand Push ups (or your version)
- 25 Hollow Rocks
- 25 Superman Rocks
- 15 Strict Pull Ups
I was sweating a lot during this one, not just because it was hard, but because it was hot outside. Oh well, it was a good workout regardless. Handstand push ups and strict pull ups are still hard.
Brendan McMunn
bloggingforcrossfit 