Hey Folks!

The weekend ended! 🙁  We could use at least 2-3 more sundays (or saturdays), but we’ll take what we get! 😉

[av_video src=’https://www.youtube.com/watch?v=wpQces0zCUg’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-27yx1l’]

Coaches Notes:

Go at this workout with a goal of keeping the same pace for all four rounds. This means you will need to make up a plan for the cleans, you will drop the bar when you decide to. Don’t make the mistake of going all out for this you will lose time in rest. These movements aren’t difficult therefore you need to go smooth and steady.

Strength:

7 sets
4-7 strict pull ups
4-7 kipping pull ups
4-7 butterfly pull ups

Conditioning – “A-A-Ron”

4 rounds for time
20 Bar facing burpees
20 Power cleans 135/95

(Scale the reps of either or both, if necessary)