Friday - 210122

Metcon:
"Leo's Seven"
7 Rounds for time:
7 Pullups
7 Hang Power Cleans (#42.5/30)
7 Push Press (#42.5/30)
7 Situps w/plate (#15/10)
7 KB Swings (#24/16)
7 Front Rack Lunges (#42.5/30)
7 Pushups

Time Cap: 40 min.

Skills:

1. Double Unders
2. Kipping/Butterfly Pullups (requirment: 5 strict pullups)

Weightlifting:
-Split jerk
(60%) 3×3
(70%) 2×3
(75%) 2×2

-Squat Clean with 2 pauses
Start (50%) 8×1 (ascending weight)

-Front squat
(90%) 1×6