On 30s x 6mins

1 Squat Clean @ RPE 7/8

What is RPE?
CFO Class: MetCon

7 rounds for time of:

7 Toes to bar
9 Sandbag bear hug carries
14 Cal Machine

Mix up the machines each round.

Today’s toes to bar should be maintained unbroken, keeping in mind that we have the final open workout around the corner and athletes should understand that they will need their grip. Sangbag carries should be controlled, faster is not necessarily better, it spikes the heart rate. quick feet, focusign on breathing while moving. The cals on the machine is where we can push the pace a little bit by getting into a nice rhythm and waiting to push the pace until round 3/4.
Strength Protocol 1

3 sets of:

8 Back squats
20 GHD sit-ups
12 Bent over KB rows