Wednesday L2

Strength:

3 Position Halting Clean

7×1

New Set Every 1:30

Pause for 2-3 Seconds at 2″ Off the Ground,

Below the Knee, and Above the Knee.

 

Metcon:

24 Minutes

Every 1:30 for 4 Rounds

#1: 15 GHD Sit-ups + Max Echo Bike Calories

#2: Rest

#3: 3/2 Rope Climbs + Max Echo Bike Calories

#4: Rest

 

Score Total Echo Bike Calories

Reset Bike Each Interval

 

Accessories:

3 Rounds:

20 Wall tibialis raise

10/10 Touchdown Squats

50 Banded Hamstring Curls

Rest as needed between rounds

 

Touchdown Squat: Stand on 2 45# plates. touch your heel of one leg to the ground like you’re performing a pistol squat. Move slow and controlled and initiate the movement with your hips going back not your knee going forward.