Metcon
For time
3 rounds
500m run
2 squat clean 102.5kg/70kg or 80% of 1RM
16 get over 30-40” / box jumps
2 squat clean
( you must remove your hands from the box each rep, no rebounding )
Target time : 13-16 mins
Advanced: sub 13
Finisher
2 rounds
1 smooth set of strict HSPU
rest 2 mins
1 smooth set of kipping HSPU
rest 2mins
or HSPU progression work
