SUNDAY WORKOUT

GENERAL WARM UP
PVC MOBILITY
​WALL TO WALL RUNS 30-30 X 3

​METCON 1
10 KBELL SWINGS
6 SQUAT THRUST

EMOM- 5 MIN

EMPTY BAR
3POS - CLEAN GRIP
3 POWER CLEANS
3 SQUAT CLEANS

SKILL / STRENGTH WORK - 
​HANG SQUAT CLEANS 
​USING PAUSES TO DEVELOP MORE CONTROL / POWER / STABILITY
15 MIN

METCON 2
ROPE CLIMBS
SANDBAG SPRINTS
TIRE STRIKES
TIRE FLIPS

30 - 30 
​3 ROUNDS