Clean it! 09.02.2015

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)

25 Minutes:
Run 800m
1 Rope Climb, 12′ Ascent (or 4 pull-up negatives)
20 Pushups
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.

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