CLEAN AND TABATA'S

DYNAMIC WARMUP
Run 400m
Mobility
3x: 7 KB Swings, 7 Air Squats, 7 Push Ups

STRENGTH WOD
Clean
Practice for 17 minutes, working to a 1-rep max.

Beginners Do High Hang Power Clean & focus on form.

METCON WOD
For total reps:

• Tabata Kipping Pullups
• Tabata Squats
• Tabata Row (Cal.)

20 seconds work, 10 seconds rest for 8 sets.
Complete all 8 sets of an exercise before moving on to the next.
There is no rest between stations.

No kipping pullups? Sub strict pullups.