What is the question of the day?
Begin and end the class with 10 rounds of Box Breathing.
Start of class standing, with eyes closed. End of class sitting or laying.
Breath count for 1 round is: 4 second breath in through nose/belly breath, 4 second breath hold, 4 second breath out through mouth, 4 second pause without breath. That’s 1 round.
Start with working the skills of Hang Power Clean and Hang Squat Clean. Build up to metcon starting weight.
21 minute EMOM. 7 rounds of:
Minute 1- Sprint 100m, to corner nd back
Minute 2- 1x Hang Power Clean + 1x Hang Squat Clean + 3x Front Squat (build weight over sets if necessary)
Minute 3 – 8x Chest to Bar Pull Ups. Strict if possible. Then Kip. Then Jumping with 1 second hold at bar.
100x Plank Shoulder Taps
50x Hollow Rocks
50x V Ups