RX
1. Mobility
Pigeon, 2min./side
Saddle, 4min.
2. Warm-Up
20 Air Squats
20 Lunges
20 PVC Good Mornings
20 Calorie Row
3. Strength
Find 1RM Clean and Jerk
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
Pigeon, 2min./side
Saddle, 4min.
2. Warm-Up
20 Air Squats
20 Lunges
20 PVC Good Mornings
20 Calorie Row
3. Strength
Clean and Jerk 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 from a seated position
(start in a seated position on a box close to your parallel squat and move straight into the jump)
