10/9/19

Weightlifting
Push Jerk (4×6 @ 72.5%)
Metcon
Open:
Run 800m
20 Squat Cleans 185/125lbs Run 600m
25 Box Jumps 30/24″
Run 400m
30 Strict HSPU
Run 200m
125′ HS Walk (25ft increments)

Performance:
Run 800m
20 Squat Cleans 155/105lbs Run 600m
25 Box Jumps 24/20″
Run 400m
40 Perfect Push-ups
Run 200m
250′ bear crawl (25ft increments)

Fitness:115/75, 20″

*Today’s chipper should take between 14 and 20 minutes.
The squat clean should not be greater than 70%.

Modifications:
-Run sub with Row
-Strict HSPU scale to pike HSPU, kipping HSPU

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