Mission Fitness – cross training
Olympic Lifting (Weight)
15 Mins to work on
5 X 3 TNG Power Cleans(3 second pause in the catch position each time)
Starting around 50% of your 1RPM and building. Goal is to pick a weight you can hold onto the bar for all three and continuously move it.
Metcon (Checkmark)
24 Min EMOM
Min 1: 300ft Sprint
Min 2: 20 Vups or 24 Alt Vups
Min 3: 30 seconds of mountain climbers
Min 4: 20 leg lifts
Min 5: 10 Slam balls
Min 6: 30 Russian Twists(no weights)