ALL: Clean with a pause below the knee (75%x2, 80%x2, 85%x2, build to heavy double)
Set start position and pull to :02 pause just below the knee at the patella tendon.
ALL: Metcon (AMRAP – Rounds and Reps)
1 Rope Climb, 12′ Ascent (or 4 pull-up negatives)
30 Superman Extensions w/pause @ top
Don’t treat this like an AMRAP. Focus on a steady pace during the run, and perfect mechanics with all gymnastics exercises. Intensity is a secondary foucs of this workout – make every step and every rep perfect.