Warm up
2-3 Sets
1:00 Cardio (moderate)
20 Alternating Leg V-Up
5 No Jump Burpee
10 shrugs in handstand into 2 Controlled Negative Handstand Push Up
5 Kip to Swing
1 halfway rope climb
Scoring:
Muscle Clean
3 Muscle Cleans @ 6/10 RPE
3 Muscle Cleans @ 6.5/10 RPE
3 Muscle Cleans @ 7/10 RPE
3 Muscle Cleans @ 7/10 RPE
3 Muscle Cleans @ 7/10 RPE
Scoring:
Clean Pull + Pause Power Clean + Pause Push Jerk
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6.5/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 8/10 RPE
*Pause in bottom of clean for 2 seconds.
**Pause in the receive of the push jerk for 2 seconds.
Scoring:
Front Rack Barbell Walking Lunge Steps
16 Front Rack Barbell Walking Lunge Steps @ 6.5/10 RPE
16 Front Rack Barbell Walking Lunge Steps @ 7/10 RPE
16 Front Rack Barbell Walking Lunge Steps @ 7.5/10 RPE
16 Front Rack Barbell Walking Lunge Steps @ 8/10 RPE
Scoring:
Metcon Metcon (13 min cap) 50 Toes to Bar 40 Burpee to Bar (6” reach) 30 Strict Handstand Push Ups 20 Bar Muscle Ups 10 Rope Climbs Scaled: 40 Toes to Bar 30 Burpee to Bar (6” reach) 20 Strict Handstand Push Ups 10 Bar Muscle Ups 5 Rope Climbs
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