Day: December 11, 2017

Strength
Strict pull up
3 x 5

Negative/eccentric lowing pull up
3×3 (4 sec lower)

Metcon
5 rounds for time
8 Power clean 60/40
6 lateral bar burpee
1 rope climb 14ft

Olympic Lifting
1-1-1-1-1
Power clean
Hang Clean
High hang clean