Mako Athletics – CrossFit
F(A): Hang Power Clean ( x4 on the 45 seconds for 8 sets)
*light- moderate load(skill focus)
P(A): Clean High Pull + Hang Power Clean ( (1+2) on the 45 seconds for 8 sets)
*Build slightly but focus more on speed/ technique than maxing out.
**Hang Squat Clean is an option
B: Metcon (3 Rounds for reps)
*rotate back in forth between a) & b)
@ 0:00/ 8:00/ 16:00
a) 500m Row @ or below 2k pace( tough but repeatable)
@ 4:00/ 12:00/ 20:00
b) 2 min AMRAP:
20/15 Bike or Ski
AMRAP: WallBalls 20/14
*cap Cals to 1 minute
Record WallBalls Each Round.
Auxiliary
3×12-15 SL Bulgarian Split Squats w/ DB to the side
*superset w/ 20-30 band pull throughs (non stop)
