Monday
Skills: 7 EMOM 2 Controlled kips + 5 high knees (driving toes to floor)
After two controlled kips, do 1 kip bringing knees to 90 degrees and then driving toes to floor (controlled, no swing)
Watch the first part of this video demonstrating knees to 90 degrees driving toes to floor:
Strength: 1 power clean + 1 hpc +2 clean (60%) power clean do the whole complex without dropping bar. 5 sets to find max
Metcon:
6-9-12-15
Cleans 135/95
Box Jumps 30/24
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