Skill Work:

Clean technical work (focus on good positions when stringing together touch n’ go reps)

Toes to Bar (work rhythm and getting a solid pulldown with straight arms

MetCon:

Open Workout 11.5

As Many Rounds and Reps as Possible in 20 minutes:

5 Power Cleans

10 Toes to Bar

15 Wall Balls

*Pace: Aggressive: 11 Rounds, Solid: 10 Rounds, Limit: 8 Rounds

*Cleans: focus on keeping your chest up as you string reps together, good hip pop and fast elbows, go to singles as needed later in the workout

*T2B: try to keep it to no more than 3 sets as the workout gets into the back half

*Wall Balls: no more than two sets as the workout gets into the back half

Beginner: 95/65, 10/8

Intermediate: 115/75, 14/10

Advanced: 145/100, 20/14

Sport: 145/100, 20/14