Workout cross training – Wed, Oct 25

Mission Fitness – cross training

Barbell Complex (Weight)

14 mins to work to a heavy complex

1 Clean Deadlift

1 Hang Clean Pull

1 Hang Clean(power or squat)

**Starting weight should be around 50% of your hang clean. But we are looking to focus on good technique with our pulls.

Metcon (5 Rounds for time)

5 Rounds for time

RX+

3 Power Cleans(185/135)

6 bar/ring muscle ups

12/10 cal ski

RX

3 Power Cleans(155/115)

8 chest to bar pullups or kipping

12/10 cal ski

Scaled

6 Power Cleans(95/75)

8 ring rows

8/6 cal ski