Hang = Hips…
Hips = Power…
Then..
DROP!!!
FAST/HIGH ELBOWS!!!
STAND IT UP!!!
Speed Through The Middle…
Close To The Body…
Fast Elbows…
Foot Work As You Drop & Punch!!!
ALRIGHT… HERE WE GO!!!
Strength…
12 Mins of Hang Clean Practice…
MetCon…
For Time…
Starts With A 200 Meter Run…
15 Row Pulls
12 Power Cleans @ 50% Of Your Today’s 1 Rep Max
12 HandStand Push Ups (Rx’d: M&F… MOD… 3 Wall Wallks…)
9 Power Cleans
9 HandStand Push Ups (2 Wall Walks…)
6 Power Cleans
6 HandStand Push Ups
3 Power Cleans
3 HandStand Push Ups (1 Wall Walk…)
15 Row Pulls…
Ends With A 200 Meter…TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 