Strength
E2MOM 18:
0:00 – 10:00 (5 sets) – 3 cleans
10:00 – 18:00 (4 sets) – 3 clean pulls
Build to a heavy set of 3 cleans during the strength portion. The pulls in the second portion should be at 95% or more of you max clean (it is fine to go above 100% of your max clean as well).
Metcon
For time:
21-15-9 calories assault bike
3-2-1 rope climbs
Most of the time should be spent on the strength portion so we have a short metcon today. Make it an all out sprint!