SCC – CrossFit

Speed Clean Pull (5×3)
*Quick explosive pull off the ground, drop and reset. If you have to “grind” out any reps, the weight is too heavy

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Clean Pull (5×3)

METCON A

Metcon (Time)

5 Rounds

2 Rope Climbs

8 HSPU

32 Air Squats

METCON B

Metcon (Time)

5 Rounds

1 Rope Climb

24 sec HS Hold

32 Air Squats