METCON

15-12-9-6-3

Power Clean (RX: Ladies: 85/105/125/145/155) (RX: Men:135/155/185/205/225)

*After Every Set, 5 Shuttle Run from Loft to Rig (Down & Back = 1)

PULLING CIRCUIT:

3 Sets of Each (Rest as Needed):

A) Russian KB Swings X 20

B) CHOOSE 1 OF THE FOLLOWING: A) 5-10 Strict Pull Ups / Chin Ups – B) 8-15 Kipping Pull Ups / Chin Ups – C) 5-15 Bar MU

C) Double DB Tempo RDL X 12 (3 counts down)

OPTIONAL ADDITIONAL WORK:

A) Double DB Bent Over Row 3×8-12

B) GHR 3×6

C) GHD Hip Extension 2×15

D) 20:00 Stretch