Strength:
3 Sets:
Max Hanging L-Sit hold
8 Bent-Over Rows
*Rest 2:30
Metcon:
10 Rounds for time:
Run 200m
3 Power Cleans (#80/50)
2 Thrusters (#80/50)
Weightlifting:
-Push jerk behind the neck
(60%-70%) 3×8
-Hang power clean+squat clean
(60%-80%) 2+1 /8
-Clean pull 5 sec' up 5 sec' down
Increase weight
1×8