Warm up
2-3 Sets
30/24 Cal Bike or 400m Run or 24/19 Echo bike
:30 Handstand Hold OR :15 Free Handstand Hold
5 Inchworm w/Hand Release Push Up
10 Ring Kip to Swing
5 Single Arm Front Squat (each arm, moderate)
-Then-Build up to Dumbbell Front Squat/Step Back Lunge in 3 sets.
*Do 5ft Handstand Walk after set 1,
1 Wall Walk after set 2 and 1 Ring Muscle Up + 1 Bar Muscle Up after set 3.
Metcon
3 Rounds (8 min cap)
25ft Handstand Walk or Bear Crawls or 2 Wall walks
15/12 Cal Bike or 12/10 Cal Echo
2 Wall Walks
15/12 Cal Bike or 12/10 Cal Echo
-rest 3 minutes-
3 Rounds (10 min cap)
3 Ring Muscle Ups / Bar Muscle Ups/ Burpee Pull ups
12 Dumbbell Front Squats (2x50/35)
3 Bar Muscle Ups/ Chest to bars / Burpee Pull ups
12 Dumbbell Step Back Lunges (2x50/35)
Scaled:
3 Rounds (8 min cap)
15ft Handstand Walk or Bear Crawl or 1 Wall walk
15/12 Cal Bike or 12/10 Cal Echo
1 Wall Walk
15/12 Cal Bike or 12/10 Cal Echo
-rest 3 minutes-
3 Rounds (10 min cap)
2 Ring Muscle Ups/Bar Muscle ups/ Chest to bars
8 Dumbbell Front Squats (2x50/35)
2 Bar Muscle Ups/ Chest to bars/ Burpee Pull up
8 Front Rack Dumbbell Step Back Lunges (2x50/35)
Pause Squat Clean + Hang Squat Clean + Pause Jerk Dip + Pause Split Jerk
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 65% 1 RM Clean and jerk
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 70% 1 RM Clean and jerk
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 75% 1 RM Clean and jerk
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 80-80+% 1 RM Clean and jerk
*Pause Squat Clean: Pause in receive for 2 seconds.*
*Pause Jerk Dip: Pause in bottom of dip for 2 seconds.*
**Pause Split Jerk: Pause in split jerk for 2 seconds.
Clean and Jerk
1 Clean and Jerk @ 75% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
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