Warm up
2-3 Sets
1:00 Row (moderate)
25ft Sled Push (moderate)
10 Hanging Scap Retraction
3 Rope Sit to stand (OR 3-5 Chin Ups)
5 Single Arm Kettlebell Clean and Jerk (light to moderate) (each side)
-Then-
Warm Up to Kettlebell Clean and Jerk/Sled weights.
Scoring:
High Hang Muscle Snatch
5 High Hang Muscle Snatch @ 6/10 RPE
5 High Hang Muscle Snatch @ 6/10 RPE
5 High Hang Muscle Snatch @ 6/10 RPE
5 High Hang Muscle Snatch @ 6/10 RPE
Scoring:
Block Pause Snatch
3 Block Pause Snatch @ 6/10 RPE
3 Block Pause Snatch @ 6/10 RPE
3 Block Pause Snatch @ 6.5/10 RPE
3 Block Pause Snatch @ 6.5/10 RPE
3 Block Pause Snatch @ 7/10 RPE
*From above the knee.
**Pause in the receive for 2 seconds.
Scoring:
Metcon
3 rounds: (18min cap)
2 legless rope climbs
12 hang kettlebell clean and jerks (2x53/35)
100ft Sled Push
Round 1: (325/280)
Round 2: (280/235)
Round 3: (235/190)
*Weight is total of sled+weights on sled
Scaled:
3 rounds:
2 rope climbs
12 hang kettlebell clean and jerks (2x44/26)
100ft Sled Push
Round 1: (280/235)
Round 2: (235/190)
Round 3: (190/145)
Scoring:
Gymnastics TEST DAY TEST DAY In 2 Minutes complete max reps of the following complex 3 Toes to Rings + 2 Kipping Ring Muscle Ups + 1 Ring Dip Score is total number for FULL complexes complete + reps of complex not completed **If you did 5 complexes then finished 3 Toes to Rings before time was up your score would be 5 Rounds + 3 Reps
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