Prehab

2 sets

4 turkish get-ups (ea arm)

12 supermans

:30 bottom of squat hold w/ KB front rack

MetCon

16.2 Open Workout

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

 

*Scaled version:

Sub T2B for Hanging Knee raises

Weights are as follows:

95/55, 115/75, 135/95, 155/115, 185/135

Strength

Take 15 min to build to a heavy squat clean

(try and hit a weight you think you may get to in the workout)

Skill Work