9-6-18

Strength:
10 rounds on a 90 second clock:
2 pause clean >60% of 1RM
* Pause for 3 seconds below the knee on the first rep, and 3 seconds above the knee on the second rep. Perform as quick singles.

WOD:
15 minute AMRAP:
3 bar muscle up
9 kettlebell swing 53/35#
Single arm kettlebell overhead walking lunge 50’ (25’L/ 25’R)
*Weight vest optional

JonMichael WeigelComment