Warm up and take 10-15 min to work up to your metcon weight.
Its Hammer time!
Herowod “Hammer” TC 35-40 min
5 rounds of
5 Power clean 61/43kg
10 Front squat 61/43kg
5 Shoulder to overhead 61/43kg
20 Pull ups
L1: RX
L2: 50/35kg
L3: 43/30kg, Banded pull ups
L4: 30/20kg, ring or bar row instead of pull ups
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