Clean: 10 min to find 3RM touch’n’go
*focus on perfect position from the knee to the floor and back up. Hips down, chest up.

3 Rounds for Time:
20 Wallballs (20/14)
200M Run
15 Wallballs (20/14)
100M Run
Rest 90 seconds


After Cleans:
EMOM x 8 min: 2 clean pull to explode + 6 sec descent after each rep @75-90% of best clean

3 sets
-15 sec. arch hold (active from wrist to toe)

5 sets
– 5 sec Arch hold + 3 hollow/arch swings + 5 perfect kipping Pullups

4 sets
– 3 TTB + 3 Bar MU “

One thought on “TUE18OCT2016

  1. Hi Chris,

    Can you send me the temp password for Triib again? I must have deleted the original email. Thanks.

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