Wednesday, September 19th 2018

Today is a heavy day. It’s not meant to be a super fast metcon. Take this day to hone in on your skills and maximize them.

Warm Up
400m Run
10 Alt Iron Cross
10 Cat/Cow
10 Push Up to Pull Throughs
10 Supermans
:20s Left Side Plank
:20s Right Side Plank

Clean Progression

Strength/ Skill:

Find a Heavy Single Clean in 20 Minutes

Workout of The Day:
AMRAP for 8 Minutes
7 Bar Muscle ups 
5 Deadlifts (225/155)
3 Heavy Cleans 

*use the same weight for both movements. This workout is not meant to be fast. Chose a challenging weight.