Mission Fitness – cross training
Strength
Deadlift (3×8)
& broad jumps
*Stay light on the deadlifts control the eccentric and explode on the way up*
Metcon
Metcon (Time)
6 rounds
200 meter run
10 pull ups
10 power cleans (Rx+135/95#, Rx 115/85#)
Rest 1min between each round