RX
1. Mobility
Half Front Split, 2min./side
Puppy Dog, 4min.
2. Warm-Up
10 Rounds for Time
5 Burpees
5 Air Squats
5 Box Jumps
3. Strength
Power Clean “practice” – work up to some heavy triples.
Drop and reset each rep.
4. MetCon
“Mini-Pennies”
For Time:
6 Squat Cleans, 165/110lbs
9 CTB Pull-Ups
Run 200m
6 Squat Cleans, 165/110lbs
9 CTB Pull-Ups
Run 200m
6 Squat Cleans, 165/110lbs
9 CTB Pull-Ups
Run 200m
6 Squat Cleans, 165/110lbs
9 CTB Pull-Ups
RX+
"Pennies"
For Time:
6 Squat Cleans, 225/135lbs
6 Muscle-ups
Run 400m
6 Squat Cleans, 225/135lbs
6 Muscle-ups
Run 400m
6 Squat Cleans, 225/135lbs
6 Muscle-ups
Run 400m
6 Squat Cleans, 225/135lbs
6 Muscle-ups
(scaling option = 205/125lb SC & 4 mu's)
SCALED
1. Mobility
Half Front Split, 2min./side
Puppy Dog, 4min.
2. Warm-Up
10 Rounds for Time
5 Burpees
5 Air Squats
5 Box Jumps
3. Strength
Power Clean 5x3
4. MetCon
For Time:
6 Squat Cleans, 135/95lbs
9 Pull-Ups
Run 200m
6 Squat Cleans, 135/95lbs
9 Pull-Ups
Run 200m
6 Squat Cleans, 135/95lbs
9 Pull-Ups
Run 200m
6 Squat Cleans, 135/95lbs
9 Pull-Ups
COMPETITION
1. Side Work
Find your 1RM box jump
(short/slow run up allowed)
