Justin, Dawn, and Andy bask in the glow of their post-metcon awesomeness.
BBG (off)
A) Clean & Jerk
1st: Heavy triple (10 min)
2nd: 85% x 3 x 2 (5 min)
B) Strict TTB
3 x N (pick a manageable number for 3 sets, e.g., 3 x 5, 3 x 8, etc.)
Strength/WL
Snatch
3-3-3-3-3
Conditioning
1 mile TT (time trial)
For the 1 mile route, we will run this loop twice. (You may need to zoom out to see the entire route.)
Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, accumulate at least 2:00/leg in the low flamingo position.
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