For maximum effectiveness do this in order.

Warm up: 

wallball or ttb warm up if you were on that last week. If you were on both, then start with the opposite one.

Otherwise, do 12 min emom x 6 burpee box jump overs(face box)

Then mobilize for 20 min. Every 5-6 min do 2/1 legless rope climbs + 10 ring pullups, do this at most 3x within your 20 min mobility.

A) class

B) 2 halting(at knee) Cleans emom x 10 min

C) 3 rounds 6/4 Strict MU+6/4 MU+6/4 Burpee MU+400m run*

*If you can’t hold the rep count on the strict MU then sub them for strict c2b and do the other two as written. If you have to sub out more than the strict then eliminate this as a Metcon and practice mu technique and strength work instead.

Monday, November 28th, 2016 at 4:56 am / Competitive