Mako Athletics – CrossFit
F(A): Hang Power Clean (s x5 -OT2M for 5 sets )
Technique weight
P(A): Power Clean ( x2 -OT2M for 5 sets)
-Building from 80%
*TnG is not required
F(B): Metcon (AMRAP – Reps)
Fitness
3 Rounds For Reps:
90 seconds
DB Power Cleans
:30 Rest
90 seconds of:
Box Jumps w/ step down
:30 Rest
P(B): Metcon (AMRAP – Reps)
Performance
3 Rounds For Reps:
90 seconds
Power Cleans @ 60-70% of A
:30 Rest
90 seconds of:
30/24 Box Jumps w/ step down
:30 Rest
Auxiliary
100 Band Pull Throughs
100 Banded Rows
*partition as needed
