Warm up
4. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
1:00 Jog
10 Kip to Swing
5 Box Dip
10 Single Arm High Pull (each arm, moderate)
-Then-
Warm up to Dumbbell Snatch weight w/1 Bar Muscle Up or Pull ups after each set.
Scoring:
Back Squat
5 Back Squat @ 6/10 RPE
4 Back Squat @ 7/10 RPE
3 Back Squat @ 8/10 RPE
2 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE
10 Back Squat @ 6.5/10 RPE
10 Back Squat @ 7/10 RPE
Scoring:
Bench Press
5 Bench Press @ 6/10 RPE
4 Bench Press @ 7/10 RPE
3 Bench Press @ 8/10 RPE
2 Bench Press @ 9/10 RPE
1 Bench Press @ 10/10 RPE
10 Bench Press @ 6.5/10 RPE
10 Bench Press @ 7/10 RPE
Scoring:
Deadlift
5 Deadlift @ 6/10 RPE
4 Deadlift @ 7/10 RPE
3 Deadlift @ 8/10 RPE
2 Deadlift @ 9/10 RPE
1 Deadlift @ 10/10 RPE
10 Deadlift @ 6.5/10 RPE
10 Deadlift @ 7/10 RPE
Scoring:
Helen Metcon 15 min cap 3 Rounds 400m Run 21 Kettlebell Swings (53/35) 12 Pull Ups RX + OPTIONS HELEN RX COMPETE (15 min cap) 3 Rounds 400m Run 12 Bar Muscle Ups 21 Dumbbell Snatches (50/35) Scaled 400m Run 6 Bar Muscle Ups 12 Dumbbell Snatches (50/35) Scoring:
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