Wednesday – December 2nd

Position is power!

Weightlifting:
10 rounds on a 90 second clock:
Power clean
Clean
*Perform as quick singles. Start around 60% of your 1RM power clean and ascend to 85%+ for the final 4 rounds

MetCon:
3 rounds for time: *12 minute cap
30-15-30
Wallball shot 20/14# to 10/9’
20-10-20
Pullup
*Perform 30 double unders after each movement (scale to 20 seconds of single unders). There will be 6 sets of jump rope work and the workout ends with the jump rope.