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

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