20250225 - Skill Work & METCON

Warm Up:
2 Rounds
100 Meter Run
10 Scap Pull Ups
8 Kip Swings
6 Hanging Knee Raises*
5 Wall Ball Front Squats**

* Transition to T2B when on second round

** Transition to thrusters to wall ball shots on second round

2 Rounds
5 Barbell Hang Clean Pulls
5 Barbell Hang Clean High Pulls
5 Barbell Muscle Cleans
5 Power Cleans

Skill Work:
EMOM8
5-8 Hanging Knee Raises
or
4-6 T2B
or
2-5 T2B + 2 Strict T2B

METCON:
3 Rounds for Time:
400 Meter Run
15 Wall Balls (20/14)
12 T2B
9 Barbell Power Cleans (155/125)

Core Finisher:
Leg Lifts - 3x20
Russian Twists - 3x30

Cool Down:
2-3 Rounds
Childs Pose 1:00
Standing Door Way Stretch :30 per side
Seated Forward Fold 1:00