November 1, 2018
Metcon:
Every 3:00 for 6 Rounds
3 Muscle ups**
5 Squat Cleans @ 70-80%
7 Strict Handstand Push ups**
Rest 1:00 after each round.
*The weight of the Squat Cleans should be something that is moderate to heavy, but that you are still able to cycle through them at a decent pace. Don’t go too easy on yourself!
**Scale for Muscle ups = 3:1 Dips; Scale for SHSPU = Inverted Box HSPU
Midline Accessory:
2 Rounds (NFT)
10 Barbell Good Mornings
20 Hip Extensions/Reverse Hypers
30 Hollow Rocks