Warm-up
2:00 Couch Stretch (R+L)
3 Rounds:
200m Run
10 Good Mornings
10 Strict Press
10 Front Squat (3 sec pause at the bottom)
Strength:
Every 3:00 for 15:00
3 x (1/1/2 Back Squat)
Metcon:
MisFit’s “Mini Pennies”
4 Rounds For Time:
6 Squat Clean 70/50 kg
9 C2B Pull-ups / 6 Ring Muscle-ups if you can string at least 3 in a row.
-200m Run Between the rounds-
TimeCap 15:00
Competitors:
High Hang Pause Squat Clean
7×2 (70-80% from 1RM) + 1 Jerk
Drop & reset each rep, last rep Jerk