Saturday

Weightlifting
hang cluster (5-5-5-5-5-5-5)
perform a hang clean and thruster out of the bottom of the squat.

Strength
Metcon
3 sets: 10 bent over rows/arm heavy

3 super sets: 10 chin-ups
10 shrugs heavy

(if you don’t have chin ups do bicep curls)

Metcon
Metcon
Jump rope highlander:

begin doing single undes. When you mess up you. are. out. There can be only one.

Play twice.