1) Find a max 3 position clean + 1 Jerk (High-hang, hang, floor)
2) 3RM Pause FS
3) 5 rounds:
3 rope climbs
30 KB Swings
If you haven’t done all of the Skill Wod work. Choose a day and complete wearing a HR monitor. Take note of total session time, average HR, max HR, and calories for session.
Run 5k at HR ≤ 155 BPM, then go eat a lot of food.